Tuesday, March 14, 2017

Strength
1 rm overhead squat

Build up slowly, this will increase confidence and positioning in the lower part of the snatch. Start from the rack and either split jerk or push jerk from behind the neck into your OHS. Start with high reps and decrease as weight increases.

Wod
1-10 thrusters (95/65)
10-1 burpees over bar

Ex- 1 thruster/10 burpees over bar
2 Thruster/9burpee over bar
Until your reach 10/1

Rest 2 mins

50 toes to bar for time.

Score is total time including 2 min rest

Thrusters should be unbroken. Pace your burpees to be able to pick the bar up right away. Control your breathing and try to be constantly moving even if it means walking your burpees. Rest in locked out position overhead.keep sets small for toes to bar. Control your midline from hitting a point of failure

Coach

Conor