Day 118 Se 13/14
September 26th, 2013
WOD 130722:
http://theoutlawway.com/2013/07/21/130722-2/
BBG
1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.
3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.
Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.
Conditioning
5 rounds for reps of:
20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest
Travel WOD
Tabata (20 seconds on / 10 seconds off x 8 sets = 4 minutes)
- Push Ups
- Dips
- Sit Ups
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