Daily Archives: January 12, 2018

20180112

S/S/S:

Pausing (2 sec at knee) Snatch

2X70%, 2X75%, 2X80%

 

based on 13Dec 1RM

So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE! as you drop under the bar and catch at the bottom of the OH squat.

 

WOD:

EMOM 6 min

Odd – 10 Front Squat (155/110)

Even – 100 M Run

 

Rest 2 min, then…

 

EMOM 8 min

Odd – 35 GHD Double Unders

Even – 7 Russian Kettlebell Swings, (70/53)

 

Scaling Options:

FS -> 135/95 ->115/85

Run-> 125M Row

GHD -> Ab Mat sit up

KBS -> 53/35 ->35/25

 

Cool Down:

Leg Bleeds – 2 min

 

Banded hamstring stretch – 2 min per