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

February 22nd 2013

February 21, 2013

9:30 morning group working on Snatch drills and skills.

Warm Up

30 sec. ON/ 30 sec. OFF 10 yd. Shuttle Run for 10 min.

then,

3 Burpee Box Jumps on the minute every minute for 10 minutes

WOD

Shoulder Press

3-3-3-3-3-3

Push Press

1-1-1-1-1-1

Games Prep

On the minute for 10 minutes

-20 Double Unders

-1 Rope Climb

then,

Skill

For 15 minutes work on Handstand walking, treat it as a skill.  30 sec. work, 1 minute break, you should not really work to failure on this, make sure you recover between attempts.

WOD

Snatch, work up to a 1RM (roughly 8 lifts).  Use 60-70% of that 1RM and perform 6 sets of the following:

-1 Power Snatch

-1 OHS

-1 Snatch Balance

-1 Squat Snatch 

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