WOD
Friday 10.13.2017
POSTED ON October 12, 2017
Friday | 10.13.2017
Warm Up:
5 jump shrug with PVC (snatch grip) …
5 jump shrug high pull PVC (snatch grip)
5 snatch balance PVC (snatch grip)
5 hang power snatch PVC (snatch grip)
5 hang snatch PVC (snatch grip)
x2-3 sets
Strength:
A. Segmented Snatch Grip Deadlift 7×2; rest 90s
*Athlete will pause 3 from lift off, then 3 seconds below the knee, 3 seconds at mid thigh and then 3 seconds in the power position. This will equal 1 rep you will do 7 sets of 2.
Level 1 (RX)
“Randy”
75 Power Snatch 75/55
For time
Level 2 (Intermediate)
“Randy”
75 Power Snatch 65/45
For time
Level 3 (Beginner)
“Randy”
75 Power Snatch 55/35
For time
Cool Down
2-3 round for quality
15 hip extensions
1min forearm roll out
1min half split L/R
