WOD: Thursday, December 19, 2013

(A) Snatch Quad and Clean Quad Warm Up

(B) Review of Hang Muscle, Power, and Squat Snatch

(C) Hang Power Snatch

  • 1x3 @ 50% of 1 Rep Max Snatch
  • 1x3 @ 60% of 1 Rep Max Snatch
  • 1x3 @ 70% of 1 Rep Max Snatch
  • 2x3 @ 80% of 1 Rep Max Snatch

(D) Squat Clean

  • 1x3 @ 60% of 1 Rep Max Clean
  • 1x3 @ 70% of 1 Rep Max Clean
  • 1x2 @ 80% of 1 Rep Max Clean
  • 1x2 @ 92% of 1 Rep Max Clean

(E) 3 Rounds for Time (9 minute time limit)

  • 10 Hang Power Clean & Jerks 115/75
  • 6 Lateral Squat Jumps Over Bar

(F) Cardio Cool Down After Class

  • Subtract your time in Part (E) from 20 minutes and do that many minutes of casual cardio

(G) Homework for Open Athletes: 30 Minutes of Stretching, Mobility, and Soft Tissue Work (Take photos and post to Facebook)

Collin. Bruce Banner is the Incredible Hulk. Photo by Rafael Vega