WOD for Friday 4-29-16. Note the class cancellations.April 29, 2016
First and Foremost- A mix of circumstances is such that I need to cancel all the AM classes on Friday 4-29. 1pm will be taught by Jill and at 5 & 6 Brandon is instructing. I apologize for any inconvenience and hope to add compensatory hours in the near future.
Strength- Deadlift 4×5. Full stop, not touch and go. As always, be somewhat cautious with your intensity. Pull the bar tight and then stand it up slowly. Don’t grip it and rip it off the ground with speed.
Accessory- Snatch Grip Deadlift: tempo @ 2-1-2-1. Go light enough that you can monitor your alignment and form the whole time.
Technique- 5-10 Minutes Overhead Squat Review. Video HERE.
Work- Every 90 seconds for 8 cycles (12 minutes) perform
1 Power Snatch
1 Hang Snatch
1 Overhead Squat
Ascend in load when appropriate: In terms of “Pretty or Shitty”, if you succeed at say 105, and it’s a mess you CAN count it, but don’t advance your weight. Stay at 105 and try to clean it up. If you should miss, reduce your weight for the next cycle.