1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
3.SKILL
* MED BALL CLEANS #20 *Complete at least 30 perfect cleans prior to the WOD.
4.WOD
5 rounds for time (R4T) of:
15 Hang Squat Snatches #75
30 Double Unders
Post total time to complete in comments.
**Medicine Ball Cleans are excellent skill transfer exercises. Perfect this movement!!
**Quadruple extension prior to getting under the bar as fast as fucken possible in a good squat snatch. Now lets see that snatch.
**This is a pic from this years OC Throwdown. Flying through the Double Unders!!
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
3.SKILL
* MED BALL CLEANS #20 *Complete at least 30 perfect cleans prior to the WOD.
4.WOD
5 rounds for time (R4T) of:
15 Hang Squat Snatches #75
30 Double Unders
Post total time to complete in comments.
MARTY - 16:19 *HANG POWER SNATCH #75 / SUBD FOR SINGLES (90ea ROUND).
ReplyDeleteCEDRIC - 19:33 RXd (full sqt snatch)
ReplyDelete