140319 Wednesday 1000 & 1800

Skill work

Burgener warmup

http://www.youtube.com/watch?v=5oG11fZ0TR8

Work on snatch grip/snatch pull & launch position

Strength Work

Snatch grip deadlift

3-3-3-3-3 (1 min rest between sets) Start at 40% of standard deadlift 1RM)

http://www.youtube.com/watch?v=87hjft6OBiU

Snatch pull

2-2-2-2-2 from the launch position

http://www.weighttraining.com/exercises/snatch-pull-from-floor

WOD

21-15-9

Snatch pull 95/65#

Power snatch

Snatch grip jerk (behind the neck)

There’s a lot going on with this WOD, and lots of opportunities to get some work done.  Show up on time and be ready to lift.

 

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