July 11, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

10 Burpees

25 Double Unders

2.   Snatch Technique

3 Rounds of Snatch Complex Waves

a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM

b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM

c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM

Hang = at pockets

Low Hang = below knee

Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between sets, but work quickly.  BE FAST UNDER THE BAR!

3.  Squats

6 x 4 Back Squats, across

1. 8 rounds + 9 burpees

2. Complete based on 185 1-RM (100, 110, 120 lbs.)

3. 6 x 4 w/275 lbs.