WOD: Wednesday, November 19, 2014

(A) GymNASTY mobility

(B) Barbell Snatch Warm Up

  • Press x7
  • Behind Neck Snatch Grip Press x7
  • Back Squat x7
  • Front Squat x7
  • Overhead Squat x7
  • Muscle Snatches x7
  • Snatch 2x3

(C) Snatch Triples (sets x reps)

2x3 @ 60%, 70%, 80%

(D) Snatch Doubles

2x2 @ 85%
2x2 @ 90%

(E) Snatch Deadlift (Russian) 3x3 @ 120% of Snatch 1 RM

Strong Back Supplemental

  • 3-4 Sets of 20-30 Reverse Hypers, 30-35 Hollow Rocks
  • 4x14 Snatch Grip Press alternating with 4x MaxRep Dumbbell Rows
  • 3x30 Reverse Hypers Alternating with 3x30 Hollow Rocks
  • 30 Pistols
  Tim. Kettlebell Thrusters.  Photo by Rafael Vega

Tim. Kettlebell Thrusters. Photo by Rafael Vega