Olympic Lifting:

2-Position Clean+1 Jerk  – Low Hang (below knee) Hang (above knee)
1.  3×1 to establish 1RM for the complex
2.  1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM

Post 1RM to Comments

Strength:

Today we are introducing a movement that a majority may not have done.  If you don’t feel comfortable attempting it you can sub the heaving snatch balance with 2 Snatch Push Presses into 2 Overhead Squats. For those of you familiar with the snatch balance, this is not the same movement. Your feet do not move in a heaving snatch balance. Your feet will be the same width as if you were catching/squatting. Then with the bar in a high bar back squat position (on your traps) dip to the same depth as a jerk and drive the bar up off your traps and push yourself down into a squat and catch the bar overhead with arms locked out. Don’t stand until you and the bar are stable. See video for demo.

a. Heaving Snatch Balance 4×2 est 2RM

b. 4×5 Tempo Rig Dips (3 count pause at top then 3 count to lower, explode out of the bottom)

Post load for heaviest set of Heaving Snatch Balance

*A and B work is done as supersets. For example, perform a set of 2 Heaving Snatch Balances. rest 60 seconds, then perform the 5 Tempo Ring Dips at the above pace, then rest 60 seconds. Repeat until all sets are complete

WOD:

28-14-7

RingPush Ups
Toe2Bar
Box jumps (24/20)*

*Run a 400M run after each set of box jumps

Post time to Comments