Wednesday September 23rd WOD

Warm up: Three, 200 meter runs (increase intensity) (equal work to rest ratio), Coach led shoulder and hip mobility.  Burgener warm-up.  Snatch warm up discussion/explanation.

Strength:  Snatch

3-3-3-3-3

-Full, from the floor

-Performed as a ‘complex’ (hanging onto the bar)

Skill:  Chest to bar pull ups

Conditioning:  3 rounds for time

-400m run

-12 Power snatches 115/65 (sub 95/55, 75/35)

-8 Chest to bar pull ups (sub regular pull ups)

Post:  Sampson stretch - 2-minutes per side

Nick ProhaskaComment