WOD: Thursday, November 7, 2013

(A) Snatch Bar Path Technique Work

  • Snatch Deadlift 2 @ 50% 
  • Snatch Deadlift + High Pull 2 @ 60% 
  • Snatch High Pull + Power Snatch 2 @ 70% 
  • Power Snatch + Overhead Squat 2 @ 75% 
  • Snatch 2 @ 80%  

(B) Find a 3RM Overhead Squat in 13 Minutes

  • You should already be ready to go somewhat heavy after your snatch work in (A) 

(C) Lunges. In 10 minutes, either:

  • 3x8 Overhead Reverse Lunge (Comp: step down from a 35 or 45 lb. plate) @ 55-60% of your 3RM Overhead Squat from (B) OR
  • 3x12 Weighted Reverse Lunge (Barbell in Front Squat position), 5-10 pounds heavier than last week

(D) 8 Minute AMRAP

  • 30 Russian KB Swings 1.5/1.0 (Comp 2.0/1.5) 
  • 20 Jumping Lunges

(E) Competition Athletes, after class: 

  • 10-10-10-10 Back Extension
  • 10-10-10-10 GHD Sit-Ups

  UFOs. Photo by Rafael Vega