WOD Friday, October 16, 2015

REMINDERS:

Olympic Lifting Seminar- Tomorrow, 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

Barbell for Boobs- 10/31


WARM-UP

Pidgeon Stretch

10 Strict Press

5 Hang Snatch

5 Hang Clean

10 Jump Squats

STRENGTH

EMOM x 12min

E: 2 Hang Squat Snatch + 2 Push Press

O: 2 Hang Squat Clean + 2 Push Press

WOD

3 Rounds

15min Cap

25 Air Squats

25 Push-Ups

25 Jump Squats

200m Run

BARBELL CLUB WORK

1. muscle snatch: max, no more than 5 singles

2. snatch pp+ohs: 1+1: use a snatch grip. max.  no more than 5 sets.

3. snatch balance: heavy: no more than 4 singles

4. snatch: work up to a heavy single.