1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 18th 2013

February 17, 2013

Laura showing off her well executed Split Jerk.

Warm Up

4x400M Row with 2 minutes break

then,

2 rounds of:

Dual KB Snatch (16kg/12kg), 8 reps

Dual KB OHS, 5 reps

Strength

Squat Snatch, work up to a 1RM (10 reps total)

*take 20 minutes to work up to a 1RM, review your Snatch drills (dirty dancing, rock and roll, snatch balance)*

WOD

8 minute AMRAP of:

1 Power Snatch

2 Hang Power Snatches

3 OHS

*use 50% of your 1RM Snatch prior*

Games Prep

Warm Up

8x400M Row with 1.30 minute break

then,

3 Handstand Push Ups every 30 sec. for 5 minutes

then,

On the minute every minute until failure,

1 Thruster starting at 115#, increase by 10# total each minute until you can no longer clean and push press it over head

then,

Front Squat 6×5 @ 75% of 1RM with 2 minute break between sets

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