Wednesday, January 15, 2014

Strength
1. Intermediate/Advanced
Max Effort 3 Position Clean
(Mid Hang, Above Knee, Below Knee)

2. Beginner/Intermediate
Clean Technique

3. Beginner
Squat/Front Squat

WOD
10min AMRAP
6 Pull Ups
9 6″ target Burpees
12 Box Jumps (24/20)

Mobility
Lateral Opener
Rotator Smash

Weightlifting
3 Stop Snatch Pull (2 second pause at each spot) 3×5
-Below Knee
-Above Knee
-Power Position
Snatch + Hang Snatch + Power Snatch x5
3 BN Snatch Grip Push Press + 3 OHS