WOD: Friday, January 10, 2014
(A) Quad Snatch Stretch
(B) Skills and Drills: Pulling Under the Bar in the Snatch
- Snatch Drop 2x5 w/Barbell (Sub: Dowel)
- Snatch Balance 2x5 w/Barbell (Sub: Dowel)
- High Hang Power Snatch 2x5 w/Barbell (Sub: Dowel)
For the High Hang Power Snatch, work on driving the head back at extension and then through as you pull under the bar
(C) Mid-Thigh Hang Power Snatch (Novice Athletes and Beginners, you may work on a 5RM Overhead Squat and/or Front Squat instead of Parts (C) and (D) OR practice Snatches at lighter weights/percentages)
- 1x4 @ 50%
- 1x3 @ 60%
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x2 @ 80%
(D) Find a 10 Rep Max Front Squat in 10 Minutes
- You should be plenty warmed up from Part (C) to start at a moderate to heavy(ish) weight
Choose either Conditioning (E) or Strength (F) or Go Home (G)
(E) Conditioning: No Rope Annie for Time
50-40-30-20-10 of
- Lateral Jumps over Parallettes (if there are not enough, sub with a barbell loaded with 25 pound plates)
- Sit-Ups
(F) Good Mornings, Heavy
- 1x15
- 2x10
- 2x8
- 2x6
(G) Go Home: Skip (E) and (F) if you're spent from the last few days (or the last week and a half) and either do mobility upstairs or go home early.
Colleen. Thrusters! Photo by Rafael Vega