Thursday 080416

Thursday

Metcon

20 min EMOM

4 rounds of
Hang Snatch Pull + Hang Snatch
4 Rounds of
Hang Snatch + Snatch
4 Rounds of
2 Snatches
In remaining time work up to a heavy single.

 

10 Min intentional mobility lead by coach

use remaining time to work on skill. HSPU, HS walk, Kipping, pull-up strength program

 

coaches notes– The WOD is done as so. first 4 min you will do a hang snatch pull (come up to the hang position, then going no lower than just above the knee, do a hang snatch but do not do the 3rd pull. just pull the bar as high as you can pull it. basically the 2nd movement aka scarecrow position in the Burgner warm up) then do your hang snatch. then after those 4 min do 4 min of hang snatch + snatch, then 4 min of 2 Snatches (does not need to be touch and go) then with the remaining time 1 snatch EMOM working up to a heavy single for the day.

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