Tues – 06/11/2013

From http://fubarbell.com/:
“The word is out! Kendrick Farris and I came together to put down the 5 most important things you MUST remember when snatching:”

1. Set-Up: Tight back, loose arms, and get ready to drive the legs through the platform.
2. Focal point: Eyes to the horizon (or above).
3. Chest Up: Throughout the lift maintains position of the body.
4. Finish the hips and shoulders: Be aggressive!
5. Lockout: Light or heavy, put that bar where you want it to go.

WOD

1) Back Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80-85%
*Sets 4 & 5 – 6 reps @ 75%
Rest 2 min between sets

2) 10 min AMRAP:
Begin with 800M Run
then with remaining time, complete AMRAP of:
15 Kettlebell Swings (24/16 kg)
15 Wallballs (20/12)

Competition Training

1) Three sets, not for time, of:
Muscle-Ups x 4-8 reps
Double-Unders x 50 reps
Toes to Bar x 12 reps
If don’t have MU, work strict Pullups

2) EMOM for 15 minutes:
Power Clean & Push Jerk x 2 reps
Build loads based on feel, culminating with 5 heavy sets.

3) Snatch Pulls 3X5 reps – heavy but perfect

4) For time:
1000 Meter Row
50 Bar Facing Burpees
50 Push Press (75/55#)