WOD 11.15.2016 - NO 9am class today

Classes today at:

  • 5:30am
  • 5pm
  • 6pm

Open Gym 9am to 4pm


15 min

With barbell + technique or light plates:

Work from the bottom up, 3 part pause, then 2 part pause, then

from the floor

  • 3-2- 1 Part Pause Snatch Pull
  • 3-2- 1 Part Pause Snatch High Pull
  • 3-2- 1 Part Pause Muscle snatch
  • 3-2- 1 part power snatch
  • 3-2- 1 part power snatch +OHS

Build up to a 5RM Muscle Snatch then do 2 set of 5reps at 90%

10 min beat swings/TTB progression/TTB with coach