WOD for thursday 9/8/16September 8, 2016
For technique- 10 Mins- Snatch Balance. 0:50 Demo video HERE. Slightly more explanative 1:56 Video Here. This includes a little of what and why the Snatch Balance is valuable and how it might be used/applied.
For Load- 10 Mins- Work up to a heavy set of 5 reps. Take the bar from the rack or off blocks. Sunday this was presented as “find your 5 rep max” but let’s keep the intensity a little lower than that. If you get 5 reps and are wobbly or feel unstable, don’t go up in weight. Time permitting hit that weight again and try to clean it up.
For Total Reps – Amrap in 10 Minutes. 12 Snatch Grip Deadlifts, 9 Hang Power Snatch, 6 Overhead Reverse Lunges, Alternating R and L. 95/65 So right leg, left leg, right leg, left leg, right leg, left leg, DONE. Same Snatch Grip overhead, step back and touch th eknee to the ground. Return to full extension.
Deadlift @ 70% 6-8 reps x 2 sets.
Pause Deadlift (3 seconds at the knee) 50-60% 3 reps x 3 sets.
Hang Power Snatch 5 reps x 3 sets.
GHD Situps 10-15 reps x 3 sets.