Sunday, May 25, 2014

Monday 5/26

Happy Memorial Day

Complex, 7 Sets: 1 Snatch DL (below knee) + 1 Snatch DL (hip) + 1 High Hang Squat Snatch
*This is intended for you to feel the positions. You lift weight one of two ways, technique and speed under the bar. If you're positioning is off, you won't move the weight well
**Pause for 1 second in each position. When you do the Snatch DL to the hip, you should pause with a slight bend in the knee and vertical torso, mimicking the high hang position, and you shouldn't have to adjust anything for the high hang squat snatch
***The High Hang Snatch will be the limiter. This is more about technique and speed than weight.

WOD: Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*You may partition the pull-ups, push-ups, and squats as needed. if you have a 20# vest, wear it.

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