2015-04-08

WEDNESDAY WORKOUT

REMINDER... WE WILL BE CLOSED ON THURSDAY IN ORDER TO FINISH UP THE FINAL PARTS OF OUR GYM REMODEL...

So go after this workout hard!

SKILL/POWER:
3 position Snatch:
Rep #1 - 1 HIGH Hang MUSCLE Snatch
Rep #2 - 1 Mid-Thigh SQUAT Snatch (3 second PAUSE @ Bottom)
Rep #3 - 1 BELOW Knee SQUAT Snatch (3 second PAUSE @ Bottom)

Start with just 50% of your best 1RM Snatch and work up from there...

Just 15 minutes for this one so keep moving!

WORKOUT:
"Air Force WOD - Sprint Version"
10 Thrusters (95#/135#)
10 Sumo Deadlift High Pulls (95#/135#)
10 Push Presses (95#/135#)
10 Overhead Squats (95#/135#)
10 Front Squats (95#/135#)
* The Catch... At the top of every minute, including the beginning of the workout, you must stop what you're doing and perform 4 Burpees...

Use around 50-60% of your Push Press/Thruster 1RM for this one...

8 minute cutoff for this one!!

POST YOUR BEST WEIGHT AND TOTAL TIME TO COMMENTS

2 comments:

Anonymous said...

85#
4:29 @70#
dave

Emilie Goldsberry said...

78# for snatch
78# @ 7:30 for workout... 4 min on OH squat GRR!