11.04.2010

SFG WOD 101104 -- snatch work

Warm up included 3 rounds of Cindy with strict pull ups. I tacked on 20 more.

Snatch skill work:
  • 3 x 3 snatch grip dead lift
  • 3 x 3 snatch pull
  • 3 x 3 hang snatch
  • 3 x 3 overhead squats
  • 3 x 1 snatch
We didn't stick to the rep scheme exactly.
  • 3 x 3 @ 225 lbs
  • 3 x 3 @ 135 lbs
  • 3 x 3 @ 95 lbs
  • 3 x 3 @ 185 lbs (I failed on at least 2 reps)
  • 5 x 1 @ 135
I finished with MWOD stretches: squat, couch stretch, wall groin and hammy stretch

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