WOD and Weekly Preview: August 11, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Snatch Drills from High Hang/Power Position

  • Quad Snatch Stretch
  • Snatch Pulls
  • Snatch High Pulls (Scarecrow ... What?! See the next drill)
  • Snatch High Pulls (Elbows back: fixing the scarecrow)
  • Muscle Snatch
  • Quad Snatches: MUSCLE, POWER, FULL SQUAT

(D) 3RM of 1xStrict Press + 1xOverhead Squat in 18 minutes

(E) 4x3 1xStrict Press + 1xOverhead Squat @ 90% of 3RM

Each Set followed by

  • 25 R. KB Swings (Heavy)
  • 15 Toes to Bar
  • Max Chest to Bar Hold (Chin Up Grip)
  • Rest 2 Minutes

Quarter 3 Week 7