Monday, January 27, 2014

Strength
Inter/Adv
Max Effort
Snatch 2 Position (tall, hang)

Beg/Inter
Hang Snatch

Beginner
DB/KB Snatch

WOD
“Karen”

Inter/Adv
150 Wall Balls (20/14)

Beg/Inter
100 Wall Balls

Beg
50 Wall Balls

Mobility
Barbell Quad Smash
Happy Baby Wall Squat

Weightlifting
Snatch Segment Pull + Snatch (Below knee, above knee, mid hang, finish) x5
Snatch 5×3 @75%
Snatch Balance 3×5
Tempo OHS 3×5 @75%
-(3 seconds down, 3 second pause, 3 second up)