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15.01.14

13
Jan

15.01.14

ArxLite

3,4, or 5 Rounds

10 Broad jumps

10 push ups

100′ Sprint

Max Effort active hang

1 min rest

 

 

WOD

1. Conditioning 
3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets. (remember when you wanted to skip this Mel? Good thing you didn’t ! 😛 )

2. Snatch Technique
A. 5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch

B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.

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