4/9/15
Performance
A. EMOM, for 8 minutes:
Snatch with 3-Second Pause in Receiving Position x 1 rep @ 75-85%
*feeling positions, making each lift technically perfect
*If you do not have a smooth squat snatch then catch in a low power position and pause there
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On a Continuous clock
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EMOM, for 5 minutes:
Snatch + Overhead Squat @ 80-85%
B. 4-Segmented Snatch Deadlift; 1 rep of complex , Every 2min x 4 sets
*pause for 2 full seconds at each position – 2″ off the floor, mid-knee, mid-thigh and high hang
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On a continuous clock:
One round for time:
30 Pull ups
50 Sit ups
70 Double unders
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immediately into
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Two rounds for time:
20 Pull ups
40 Sit ups
60 Double unders
*Note times for each segment
Competition
Wod will be posted at gym