S/S/S:

15 min to set Snatch 1RM

15 min to set 1RM Clean & Jerk

Compare to 20Oct

This is a test to see how your mechanics are working. Goal is getting the best 1RM with perfect form. If you sacrifice form to get more weight, you’re missing the point.  But to give you an idea of what great mechanics honed over years of training are capable of…

Videos courtesy of HookGrip.  Wu Jingbiao (56) – with a 139kg (305.8 pound) Snatch for a World Record.  Yes, it’s damn-near 3x his bodyweight. And…

Alexey Lovchev (105+) – 264kg (580.8 pound) Clean and Jerk Breaking a 10 year old World Record

Now, who’s ready to lift?!

WOD:

For Time:

Run 1 mile*

*Every minute, stop and do 10 Air Squats

Scaling Options:

If you can’t run – Row 1600m

Every 2 minutes, stop and do 20 Air Squats

X-tra:

Snatch Balance

3,3,2,2,1,1

Increase weight each round, but hit each rep perfect. If form goes south, decrease weight

Banded hamstring stretch – 2 min per side

Video courtesy of Technique WOD