WORKOUT OF THE DAY – 2/13/18

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Comments are off Feb 12, 2018 WOD

Tuesday, February 13th 2018

1. Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch

then

7 Minutes to Build to Heavy Hang Squat Snatch

2. Conditioning
21-15-9
Kettlebell Swings (70/53)
Front Squat (135/95)
Push-ups

OLY @ 7pm
1. 2 position snatch: 1 from floor, 1 from hang. Warm up accordingly. 70%X1+1, 75%x1+1, 80%x1+1 x 3
2. Snatch tempo pulls; hit all 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid-thigh, down position, explode to top with a good strong finish. Go down the same way pausing at each position. That is 1 rep and 1 set. Perform 4 sets. 10 sec up and 10 sec down.
3. Snatch push press + snatch balance: 3+3 x 5 increase weight each set.
4. Good mornings: 3 x 10.
5. Sit ups x 100 reps