Monday, September 24, 2012

WARM UP: Run 400 or Row 500 then,

8 PVC Pass Throughs
8 PVC Good Mornings
8 Strict Pull Ups
Bear Crawl Down and Back

Warm up shouldn't fatigue you at all, just get you loosened up so you are ready to get after it. Go through the moves 2 or 3 times depending on how you feel.

SKILL/STRENGTH: Snatch Balance 6x2

Start light and work your way up. You are not going for a max effort.
Focus on technique, slight dip and strong drive with the hips so that bar moves up and you can land in the bottom with arms fully locked out. Remember, you are working on improving the squat snatch and the snatch balance helps improve the moment of truth, so don't go to a max where the risk of failure is too great; that would defeat the process of improving the squat snatch.

WOD: 21-15-9
Bent Over Rows (115/75)

REC: Row 2k (Goal is to get sub 7:30 for guys and sub 9:00 for girls. If you already have that, go for a PR.)