WOD: Tuesday, April 15, 2014

(A) Warm-Up: Trainer's Choice (10 Minutes)

(B) Warm-Up 2: Snatch Barbell Drills

(C) Snatch Novice athletes may use today's lifting session to find a 1 Rep Max Power Snatch, Hang Power Snatch, Hang Snatch, or (Squat) Snatch. If time permits, they can then work on Snatch Drops and Snatch Balance

  • 1@60% of 1 Rep Max
  • 1@70%
  • 1@75%
  • 1@80%
  • 1@85%
  • 1@90%
  • 1@80%
  • 1@85%,
  • 1@90%
  • 1@95%

(D-1) Performance: 15 Min AMRAP of

  • 200m Run
  • 10 Overhead Squats 95/65

(D-2) Lean M.: 15 Min AMRAP of

  • 21 Russian Swings 1.5/1.0
  • 7 Overhead Squats 95/65

(D-3) SWOL: 5 Rounds of

  • 5 Overhead Squats 135/95
  • 6 Lunge Steps Back 135/95
  • 15 Heavy R. KB Swings 2/1.5 pood

James. 14.5. Photo by Rafael Vega