Warm Up: (20 min )
400m run or 500m row
10 wall squats
10 overhead squats/pvc or bar
Warm up to Snatch Balance weight
1 muscle snatch or power snatch
1 over head squat
1 Heaving Snatch Balance
1 Snatch Balance
Strength: Snatch Balance (15 min)
Using about 65 to 75 percent of your Max Snatch, do 1 Snatch Balance on the minute every minute for 15 minutes.
Goal is to land quickly at bottom of snatch with arms completely locked out.
WOD: (one bar) 15 min cutoff
Five rounds for time of:
135/95 pound Deadlift, 9 reps
135/95 pound Hang power snatch, 6 reps
135/95 pound Overhead squat, 3 reps
Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
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