WOD Monday, July 27, 2015

WARM-UP

Burgener/Skill

20 DUs

10 Air Squats

10 Deadlifts (Bar)

10 Overhead Lunges (PVC)

STRENGTH

EMOM x 10min

1 Squat Snatch + 1 OHS

WOD

3RFT

60 DUs

30 Wall Balls

15 Deadlifts (225/155)

BARBELL CLUB WORK

1. BARSKI (HANG) snatch:  ALL 3 reps are performed from the hang position.  no straps are allowed and one must use the hook grip.  work up to 60%x3x3, 65%x3x3

2. positional snatch pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand.  hold each position 2-3 sec.  feel the squeeze and feel the hamstrings activate.  on the way down retrace your positions and holding them for 2-3 sec.  use 85%x1, 90%x1x2

3. snatch push press + snatch balance no dip+snatch balance with a dip +sotts press.  this is a ball buster….4 reps in one set.  you control the weight.  the weight will be decided by the sotts press.  when you fail with that just do the 3 reps….snatch pp+snatch balance no dip+snatch balance.  be conservative on weight but give me no less than 9 total sets.

4. 100 sit ups