Notice how he lowers the bar. Entire body goes into flexion….hips and kness very important!!
Strength/Skill – Snatch. Find your 1 rep max of the day.
5 rounds for time:
•1 Snatch
•7 Snatch push presses
•7 Overhead squats
Use 50% of 1RM snatch. The goal is to do the rounds unbroken.
In teams of two, complete the following for time: 50 Toes to bar 60 Pullups 70 Thrusters, 95/63 80 Box Jumps, 24″/20″ 90 Kettlebell Swings, 53/35 100 Wallballs, 20/14 600 Single-unders Run 400m Both team members must finish the 400m together for time. Have fun!
CONGRATULATIONS FRANK CURTO FOR PLACING 12TH IN THE GRANITE GAMES. IS HE GOING TO MINNESOTA???? 5x (400m, 200m, 100m) 1min rest b/t reps 3min b/t sets Workout Details: Run 400m fast, rest 1min, run 200m faster, rest 1min, run 100m fastest, rest 3min
Warm-up: Three rounds of Modified Burgener WOD: Complete 5 rounds for time: 3 Hang power cleans (135/85lbs) 7 Front squats 9 Push press
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS
5 min EMOM: 3-Position Muscle Snatch (floor, below knee, above knee) 3 Overhead Squats Rest 1 Minute 7 min EMOM: 1 Power Snatch + 1 OHS + 1 Sq. Snatch 18 min EMOM Min 1 – 18/14 Cal Row (10/8 AAB Cal) Min 2 – 10 Hang Power Snatch 75/55 Min 3 – 12 T2B
Warm up: 2 RDs 10 Squats 10 KBS 10 BB Push Press 5 BB Split Jerk E2MOM for 20 min (10 sets) 2 Power Clean + 2 Front Squats + 1 Push Jerk + 1 Split Jerk build to heavy complex For time: 100 Walking Lunge 80 Hollow Rock 60 DB Snatch 50/35 40 T2B…