Pre-Wod:
400M Run or 500M Row
3 Inch-Worm-Up-Dawg
4 Lateral Lunge
5 Strict Pull-Up
6 Turkish Get-Up
7 Toes-2-Bar
8 Overhead Squat
9 Burpee Box Jump Over
10 PVC Passthrough
3 x 5:
Single-leg Deadlift
Good Morning
Back Squat
Behind the neck push press
Workout of the day for Wednesday, December 16th, 2015:
Snatch Technique Work. Goal: Control the bar path, sweep the bar back as hips come forward so that the bar and hips meet in the middle.
• Snatch Pull from High Hang x 10-12
• Power Snatch from High Hang x 3-5 Reps, then Add Weight and Repeat
• Pull From 1-inch Above Knee, Power Snatch x 2-3 Reps, then Add Weight and Repeat
• Pull From 1-inch Below Knee, Power Snatch x 2-3 Reps, then Add Weight and Repeat
• Halting Snatch Deadlift + Hang Power Snatch, build each set
3 Rounds (12 min time cap):
15 Snatch 75/55-lb
15 Toes-2-Bar
Rest 3 minutes, then:
3 Rounds:
10 Snatch 75/55-lb
3 Rope Climb 15ft.