4/4/14 Friday

Performance

A. EMOM for 10 min, 3 Snatch Balances (Very light loads)

B1. 3 Position Power Snatch @ moderate load (high hang, above knee, below knee), 1 rep each position x 4 sets, 2 min – increase if it feels fast/perfect

B2. Strict Ring Dips @ 30X0, AMRAP x 4 sets, 2 min

C1. Front Rack KB Walking Lunges @ 10X0, 10-9-8/leg, 10 sec

C2. GH Raises @ 10X0, 12-15 reps x 3 sets, 3 min

 

Competition

Wod will be posted at gym