WOD: Tuesday, October 22, 2013

(A) Snatch Deadlift 4x3 (four sets of three) @ 50, 60, 70, and 80% of Snatch 1 RM. 

On each repetition, stop:

  • Above the Knees
  • @ Pockets
  • @ Hips in the Power Position (This is the end of the movement and also the only time your body makes contact with the bar. Hips stop opening the moment you make contact with the bar.)

(B) Work up to a 5RM Strict Press (a.k.a. "Press" or "Shoulder Press") in 15 minutes

(C) 10 Rounds for Time of 

  • 7 Wall Balls 20/14 
  • 7 Butterfly Sit-Ups (Comp: Sub w/ Toes to Bar) 
  • 7 Sumo Deadlift High Pulls w/ Kettlebell 1.5/1.0p (Comp 2.0/1.5) 


 KB Snatches @ 6 a.m. 

KB Snatches @ 6 a.m.