The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Choose your partner and sign up!  More info

WOD for Friday 012712 — Click Here For Today’s Schedule
Snatch
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
10 DB Hang Clean & Thrusters
50 Double Unders

Post Snatch Loads and Workout Time to Comments
For the strength segment, gradually add weight to the bar working up to a heavy set of 3 Snatches.  If your form is suspect from the floor, work from one of the hang positions (above or below the knee).  If your Overhead Squat is where you have difficulty work on Snatch Drops or Balances instead.

For the conditioning workout, use the heaviest dumbbells you can handle.  Hang clean can be from above or below the knee, but must be received in a full squat.  Sub parallette jumps for Double Unders.

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts!

Coach Burgener takes Dutch Lowy through some Snatch Drills
[youtube]http://www.youtube.com/watch?v=HKqSQUEp5Jo[/youtube]