Tuesday, January 28, 2014

STRENGTH:

Snatch Variations (pause work)

1. :02 pause in setup (hang/floor/hang)
2. :0x SNATCH
3. :02 pause in catch (power/power/squat)

Hang Power Snatch

• E:20 x9 <60%

REST 2:00

Power Snatch

• E:20 x9 <60%

REST 2:00

Hang Snatch

• E:20 x9 <60%

Partner WoD:

AMARP5 (alternate every rep)

• Burpee Box Overs, 20″

AMRAP4 (alternating every 2 reps)

• Lateral Block Jumps, on-over-on over

AMRAP3 (alternating every 3 reps)

• Plate to Chest Sit-up, #15/10

AMRAP2 (alternating every 4 reps)

• KB Power swings, #53/35

AMRAP1 (alternating every 5 reps)

• MB Slams, #20/14