WOD - Friday, 5.13.2016

Friday night lights is tonight. 6pm class is canceled so we can setup. Be there! 


A) WARM UP 200 Meter Stiff Legged Row Then All With an Empty Barbell 7 Shoulder Press (jerk grip) 7 Behind the Neck Press (snatch grip) 7 Behind the Neck Push Press (snatch grip) 7 Behind the Neck Push Jerk (snatch Grip) 7 OHS On a running clock accumulate max time in the bottom of an overhead squat with empty barbell

STRENGTH: A)Superset: 1) 3x5 Muscle Snatch from Below Knee 2) 3x3 Snatch Pull Under *Start with empty and increase as needed B) Superset: 1) 3x5 Snatch Deadlifts with 5 second negative 2) 3 sets: 1 Snatch from Above Knee+1 Snatch from Below Knee+3 Overhead Squats *all sets at 50% of 1RM Snatch C) 2 Snatches from Above Knee+ 1 Snatch from Below Knee 1 set @60% 1 set @65% 3 sets to build to a heavy


WOD AMRAP in 8 minutes 10 Power Snatches 95/65 10 Front Rack Lunges (each leg) 95/65 Optional Accessory Work 40 GHD Sit-Ups 40 GHD HIP Extension