WOD: Thursday, May 15, 2014

(A) 5 min Soft Tissue Work

(B) 10 min GymNASTY Mobility Warm-Up

(C) Snatch Drills

  • Quad Snatch Stretch
  • 3 Pause/Position Drills
  • Snatch Drop & Snatch Balance
  • Hang Snatch from various heights

(D) 8-13 Rounds of the Complex:

1x Hang Power Snatch + 1x Hang Snatch + 1x Snatch

(E-1) Performance

In 10 Minuntes:

  • 400m Run, then
  • AMRAP of
    • 10 Lateral Burpees over Parallette
    • 10 V-Ups
    • 20 Slam Balls

(E-2) Lean Machine

10 Min AMRAP of

  • 250m Row
  • 20 Ball Slams

(E-3) SWOL

Find a 1RM Snatch Balance or Snatch Drop with remaining time

J and J. Clean and Jerk. Photo by Rafael Vega