Barbell skills plus a nasty WOD!
1 Drop Snatch (Absolutely no hip drive upward, simply try to press quickly into a deep squat)
2 Snatch Balances (Slight hip drive upward then press DOWN quickly into an overhead squat)
3 Overhead Squats (Done separately after the last Snatch Balance & 3 seconds HOLDS at the bottom of each... Really hammer proper position)
* 4 Total Sets working up to something challenging, but SPEED & POSITION are the priorities today...
10 minutes for this part
50 KB Swings (53#/70#)
40 Burpees (Make sure to clap overhead as you jump)
30 Toes 2 Bar
20 Wall Ball (14#/20#)(10'/11' Targets)
100 foot Walking Lunge (Across the gym and back... Touch hand to each wall)
(12 minute cutoff)
We will run this with 3-5 Women & 3-5 Men in a heat with heats staggered every 4 minutes until everyone is going...
The lunge distance starts with butt to grey wall once you finish your last wall ball shot and goes across to the white wall then back to the grey wall... Time is when your hand touches the grey wall again...
We will also have a lunge distance marked outside for the bigger classes...
Check out the Wall Ball heights also... They are HIGHER than usual so make sure you're hitting the right spots...
POST YOUR WEIGHTS AND YOUR TIME FOR THE WORKOUT TO COMMENTS