WOD Monday, August 10, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

Hip Opener

10 Front Squats

200m Run

5 Pull-Ups

Leg Swings

STRENGTH

6x6 Front Squat

WOD

20min AMRAP

400m Run

10 Burpee Pull-Ups

BARBELL CLUB WORK

1. 3 pos snatch+snatch pull:  first do 1 snatch pull from floor for position.  making sure to hit the proper mid thigh(launch position) then snatch x 1, mid thigh (launch x 1) high hang x 1.  this is tough…the high hang will be the killer.  so maintain proper form.  your weight will be lighter than normal.  work up to 50% x 1+1+1+1, 55% x 1+1+1+1, 60%x1+1+1+1.  the key here is to make the floor snatch look just like the snatch pull.

2. snatch deadlifts off 2″block: work up to 90%x3, 95%x3, then next set stay off blocks and pull 100%x3.

3. snatch pp+snatch drops. (first snatch push press the wt. then from the bar overhead drop into an overhead squat. 1+1 x 5 sets, you select the weight.