Wednesday, January 08, 2014

Strength
Max Effort Mid Hang Snatch
1-1-1-1
85%-90%-95%-102%

WOD
“Diane”
21-15-9
Deadlifts (225/155)
HSPU

Mobility
Low Back Smash
OH Tissue Smash

Weightlifting 
Clean Segment Pulls (below knee, above knee, power position, finish)
Jerk Jail
Clean + Low Hang Clean + Jerk
Tempo Front Squats (3 sec down, bounce out, 3 sec up)

If you haven’t noticed we are in a weightlifting and squat cycle! Expect to be really good at the Clean and Jerk and the Snatch over the next few weeks!