6/19/2017-Workout of the Day
Warm-up: 3 Rounds through :20/:10
Slow snatch grip RDL’s
Strength: 20 Minutes
6x(1+2+3)- Power Snatch + Snatch Grip Push Press + Overhead Squat
Athletes with an established 1RM full snatch should work between 65%-72.5%. Athletes without an established 1RM should work with a weight which they could power snatch for a triple with good mechanics. 1+2+3 = 1 power snatch, 2 snatch grip push press, 3 overhead squats.
WOD: For Time: TIMECAP: 8:00
21-15-9 Hang Squat Clean, 50/35, 35/20, 25/15 Dumbbells
15-12-9 Handstand Pushup
Extra Credit: Strict Handstand Push-up
Accumulate 30 Reps to Challenging Deficit
You should be able to work in sets of 4-6 with good mechanics. This is strength work. Act accordingly and use perfect technique – elbows go forward, not out, and you should be using a relatively narrow grip, not a grip designed to minimize ROM. Scale movement to HSPU Negative, Box L-Headstand Pushup, or Box Handstand Pushup Negative.
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