WOD 7.24.13

LEVEL 1

A. Snatch Grip Dead lift

8-8-8-8

B. Perform the following sequence 6 times:

3 sets of 1 hang power snatch and
1 overhead squat

C. Snatch Balance

5-5-5-5

D. 3 200M Sprints

85%-90%-100%

LEVEL 2

A. Power Snatch 60% of 1 rep max (1RM)

5-5-5-5

B. Snatch Pull

3-3-3

C. Snatch
Set 1 – 5 @ 50% 1RM
Set 2 – 3 @ 65% 1RM
Set 3 – 2 @ 75% 1RM
Set 4 – 2 @ 75% 1RM
Set 5 – 2 @ 85% 1RM
Set 6 – 2@ 85% 1RM

D. 3 200M Hill Sprints

85%-90%-100%

English: Snatch. Español: Arranque. Euskara: A...

Snatch.  (Photo credit: Wikipedia)

Snatch seen from side

Snatch seen from side (Photo credit: Wikipedia)

 

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