WOD 4.7.15 Tuesday

Warmup Skill: Snatch Progressions w/Bar or Dowel– Drills:

  • 10 Overhead Squat
  • 10 Snatch Balance
  • 10 S.O.T.S Press

A. Snatch:

  • 3-2-2-1-1-1-1-1

Must be a “Squat Snatch” unless incapable of overhead squatting then, power snatch is acceptable
Rest as needed between sets, goal is to progress through weight and find a 1 Rep Max. 20 minute time cap.

B. EMOM 10

  • ODD = 5 or 6 Power Snatches (95/65#) (ADV=115/75#) Pick weight to go unbroken w/ perfect form!!!
  • EVEN = Max Burpees

SCORE= number of total burpees completed in 10 minutes.

C. Cool down

  • 5 minutes: walk/ jog /run /bike/ or row
  • Then, foam roll/ smash tight muscles

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