WOD for Wednesday 072413 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Skill: 
5 Rounds:
1st Position Snatch
2nd Position Snatch
Snatch
Rest 1 min between rounds
Use 50% of Snatch 1RM

Strength:   
Back Squat    
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning:   
5 Rounds For Time:
Run 200m
12 Box Jumps (30/24)
10 KB Snatch (52/35) – 5 each side

Time cap: 15 minutes

Post Back Squats Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar).  For the skill segment, perform 1 snatch from each position each round.  Reset yourself at each position.  Don’t rush.  These are meant to be light so you can focus on proper positioning, full extension, and a strong landing/receiving position.  Consider holding each overhead squat for a 1-2 count to settle into the bottom position.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  You should not be working anywhere near failure here. The entire strength segment shouldn’t take longer than 20 minutes.  Work relatively quickly through the three warmup sets so you can maximize rest time during the 3 work sets.  Squat below parallel.  These are not super heavy and you certainly shouldn’t be missing any reps. 

For the conditioning workout, there is a 15 minute time cap.  Don’t kill yourself on the box jumps because you’re rushing.  For the KB Snatch, perform 5 reps on one arm and then 5 on the other.   

Coach Ryan on today’s Snatch Skill Segment
[youtube]https://www.youtube.com/watch?v=6S3ynIY_J9I[/youtube]