WOD: Thursday, February 6, 2014

(A) Barbell Snatch Warm-Up and Drills (10 minutes)

  • Quad Snatch Stretch
  • Quad Snatch: Muscle x5, Power x5, Power + Overhead x5, Squatx5
  • 3 Pause Drill

(B) Hang Power Snatch (10 minutes)

  • 2 @ 60% of your 1 Rep Max
  • 2 @ 70%

(C) Hang Snatch (10 minutes)

  • 2 @ 75%
  • 2 @ 85%
  • 1 @ 90%

(C) Squat Snatch (10 minutes)

  • 2 @ 75% of your 1 Rep Max
  • 2 @ 85%
  • 2 @ 90-93%

(D) Find a Full Depth Overhead Squat 1 Rep Max (7 minutes)

  • Full Depth = as low as you can possibly go without losing stability ... train to go DEEP

(E) 2K Row For Time

  • Experienced rowers, try to go sub 7 min (men)/7:30 min (women)

(F) TWO-A-DAY WOD

  • 100 Burpees for Time

Late Night Snatch Practice. Photo by Rafael Vega