Warmup: Row 500 or Run 400, Squat and OH Prep, Burgener Warmup
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Strength:
3 Position Snatch - 15 Minutes to get 1 Rep Max
*If you don't have a good OH Squat yet, you'll be power snatching instead of squatting on the catch.
**Watch You Tube videos below for 3 position snatch examples
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WOD: 21-15-9 with a 15 Minute Cap - If you go over the 15 time cap, you went too heavy - Run 1 mile penalty.
Overhead Squat 135/95
Burpee Over-the-Box Jumps 24/20
Some things to note. Again, if you don't have a good OH Squat yet, you will be using a manageable weight during the wod...be that 105, 85, 55, barbell or a PVC pipe. Using more than you're capable of at this point doesn't help you.
-----------------
Strength:
3 Position Snatch - 15 Minutes to get 1 Rep Max
*If you don't have a good OH Squat yet, you'll be power snatching instead of squatting on the catch.
**Watch You Tube videos below for 3 position snatch examples
------------
WOD: 21-15-9 with a 15 Minute Cap - If you go over the 15 time cap, you went too heavy - Run 1 mile penalty.
Overhead Squat 135/95
Burpee Over-the-Box Jumps 24/20
Some things to note. Again, if you don't have a good OH Squat yet, you will be using a manageable weight during the wod...be that 105, 85, 55, barbell or a PVC pipe. Using more than you're capable of at this point doesn't help you.
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