WOD: Wednesday, October 30, 2013

Today is a Rest, Active Recovery or Technique Work Day. Keep the work moderate to light, get a good sweat but do not add stress that hinders recovery. You may go heavier if you rested Tuesday or if you will rest Thursday.

(A) Snatch Deadlift 3x3 @ 60, 65, 70% of 1RM Snatch

(B) The Snatch Complex listed below x4 @ 50-65% of 1RM Snatch for all sets

  1. Snatch Deadlift
  2. Snatch High Pull
  3. Power Snatch (If you don't have good form for a "squat snatch," stop here)
  4. Snatch OR Hang Snatch

    (C) Press 3x3 @ 60% of 1RM 

    • One set every minute
    • Transition straight into Part (D) 

    (D) Push Press 3x2 @ 60% of 1RM 

    • One set every minute
    • Transition straight into Part (E) 

    (E)  Split Jerk 6x1 @ 70% of 1RM

    • One set every 90 seconds
    • Perfect form is king here, not weight, not finishing your sets ahead of time. 

    (F) 2x300m Row as follows 

    • First 150m @ 15 s/m
    • Second 150m @ 20-25 s/m