WOD Sat 8-18-12: Beach WOD!!
August 17, 2012
WOD Tue 8-21-12
August 20, 2012

WOD Mon 8-20-12

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Some good tips before today’s workout – the snatch is the fastest lift in competition and requires a combination of speed, strength, agility, coordination, balance, and flexibility – sounds like a well rounded movement right?!

500M Row
5 mins of shoulder mobility – band stretch complex
3 x through Burgner Warmup, 2 with PVC, 1 with unloaded bar
Move directly into light weight snatch work
Speed-Strength: 3 Position Snatch
5 sets of 3 position snatch – working high to low, start each set at the top of every 2nd minute (total of 10 minutes)
In this movement you perform 3 reps of the Snatch starting from different height hang positions in the following order:
 mid-hang (halfway between knee and hip), low-hang (right at knees), and the final rep is touch and go.
Weight should be challenging but not maximal
Demo video here (but in reverse order)
7 Rounds for time:
3 Snatches 135/95
10 GHD situps
Cool down:
Walk/Jog 300M,  1 round of Burgner warmup with PVC after 1st lap, 10 lunges after 2nd, 10 squats after 3rd
Stretch posterior chain
And post loads/times to comments