WOD: Thursday, June 19, 2014

(A) Soft Tissue Work (3 min)

(B) GymNASTY Warm Up (7 min)

(C) Handstand Practice (5 min)

(D) Barbell Drills: Snatch

(E) Snatch Complex

5-8 Sets of the Complex

  • 1 High Hang Snatch +
  • 2 Hang Snatch

Stay below 85% of your 1 Rep Max
Start at 50-60% of your 1 RM and go up in weight 5-10 pounds per round

(F) Snatch

  • 1x2 @ 70% of 1RM
  • 1x2 @ 75%
  • 1 @ 80%
  • 1 @ 85%
  • 1 @ 90%
  • 1 @ 95%,

(G) For Time

10-9-8 of

  • Front Squats 115/85
  • Handstand Push Ups (Sub: Diamond Push Ups -> Push Ups)
  • Pull-Ups, any style (Sub: Bent Over Barbell Rows 95/65 ... no banded pull-ups today)

10 Minute Time Limit ... That is all the time you get. Scale accordingly.

The Grind. Suitcase Box Step Ups. Photo by Rafael Vega