Mon – 04/21/2014

WOD

Hang Snatch from Mid Thigh 5×3@60-70%

4 Rounds For Time:
9 Overhead Squat (115/75)
11 Toes-to-Bar
300 Meter Run

EXTRA

Do this in order. Time the ‘extra’ work to be done with time to rest for a few minutes before joining the group class for the metcon.

1) Back Squat 3×10@65%

2) Hang Snatch from Mid Thigh 5×3@60-70%

3) Halting Snatch Deadlift with 3 second descent 3×3@80-90%
This should look and feel identical to your snatch pull but stop at the hips; feet flat, knees flexed, shoulders directly over the bar. The 3 sec descent with tight back.