WOD: Saturday, December 6, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) 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

(D) Snatch Triples

  • 2x3 @ 65%, 75%, 80%, @ 85% (two sets of three at each of these percentages)

(E) Snatch Double

  • 2x2 @ 85%
  • 1x2 @90%

(F) Clean Complex I: 2x(1 Clean + 1 Push Press) <---- 1 clean + 1 push press + 1 clean + 1 push press

  • 3@ 65%, 3@ 75%

(G) Clean Complex II: 1 Clean + 2 Front Squat + 1 Jerk

  • 3@ 70%
  • 2 @80%

(H) Clean Complex III: 1 Clean + 1 Front Squat, 1 Jerk

  • 2 @ 85%
  • 1 @ 90%

(I) Front Squat

  • 4x1 @ 110% of 1RM Clean

Emily. Weighted Pull Ups. Photo by Rafael Vega