WOD: Tuesday, November 11, 2014

(A) GymNASTY mobility

(B) Barbell Snatch Warm Up

  • Press x5
  • Behind Neck Snatch Grip Press x5
  • Back Squat x5
  • Front Squat
  • Overhead Squat x5
  • Muscle Snatches x5
  • Snatch x5

(C) Snatch Doubles

4x2 @ 65%, 75%

2x2 @80%, 85%

(D) Snatch Deadlift (Russian) 4x5 @ 110% of Snatch 1 RM

(E) 3-6 Sets of 20-25 Reverse Hypers, 20-25 Hollow Rocks

After class

  1. 2 Round: 80s Max Barbell Front Squat 55-75, 1 min Rest, 80s Max Lunges 55-75
  2. 4x12 Snatch Grip Press alternating with 4x MaxRep Dumbbell Rows
  3. 30 Alternating Pistols
  Tom. Thruster Pistols.  Photo by Harold Lueders.

Tom. Thruster Pistols. Photo by Harold Lueders.