Thursday September 22, 2016

(Practice / Lactate Threshold 8-12 min) 

Warm-up (15 min)

Skill of the Day 

3 Position Pause Snatches (3-5 sets of 1 of each)(15 min)
Pull to below knee > pause 2 sec > Power Snatch
Pull to just above knee > pause 2 sec > Power Snatch
Pull to high hip > pause 2 sec > Power Snatch
 

WOD 

8 Min AMRAP

1 Snatch Grip Deadlift (55-65% 1RM Snatch)
2 Squat Snatches
3 Overhead Squats
40 Double Unders / 80 Singles