WOD for 15 JUL 2016

0500 and 1130 at Fredericks gym

Congrats to everyone yesterday who hit some new PRs! Joey knocked out a squat clean at 242 and we had many other good numbers put up! Congrats to Carrie on her first session where she knocked out a very technically sound squat clean at 62 pounds. We look forward to everyone refining their technique in the coming months and really putting up some good numbers. We will continue with our oly lift and squat refinement phase for the foreseeable future. Embrace the barbell and it will…not..well..I was gonna put something witty but lost it. Oh well.

On to business:

Warm Up:

Ankle Mobility 1 min ea

Wrist Mobility 1 min ea

20 Prone Dislocates

Spend 5 minutes or so knocking out Snatch Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle SN, OHS, SN balance, high hang squat SN)


Technique and Strength:

1 Snatch Pull, pick load Every 1 min for 8 mins


1 High Hang Squat Snatch, pick load Every 1 min for 15 mins.

Work up in weight. Move your body under the bar not the bar way over head, we are practicing speed of movement here and technique not brute strength.



5 Pause Back Squats, pick load Every 2 mins for 10 mins.



Each for distance:

Row, 8 x 30 secs

Rest (row slowly) 30 secs between efforts.


Prioritize top down on this if you want.


Lets get beastly.

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