3/31/15

Warm UP

Running

Snatch Balance

OHS

Bounding

Strength

Snatch Balance
12 reps of Snatch Balance starting at 60% of 1RM snatch and holding for 5 full seconds in the hole position (working on stability and locking down midline/position); build only to maintain stability/control in the hole…rest up to 1min betw reps
12 x 1 : >65%

WOD

Rings and Cleans
6RFT
8 Ring Dips
6 Hang Squat Cleans 115/175#
8 Box Jumps 20/24in

Additional Work

Squat Snatch
8 x 1 : 85-90%

Isaiah 53:3-4 NLT
He was despised and rejected— a man of sorrows, acquainted with deepest grief. We turned our backs on him and looked the other way. He was despised, and we did not care. Yet it was our weaknesses he carried; it was our sorrows that weighed him down. And we thought his troubles were a punishment from God, a punishment for his own sins!
Isaiah 53:3-4 NLT