Hangman’s Noose

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th.

Check out the details here

WOD for Sunday 090912 – Click Here For Today’s Schedule
Hang Clean
12-15 reps at 80% 1RM
–Rest–
3 Rounds For Time
Row 500m
15 Hang Power Snatch (115/75)
15 Toes to Bar

Post Hang Clean and Workout Time to Comments
For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full front squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, perform your hang power snatch from the hip or just below the knee.  Scale toes to bar to knees to elbows as needed.

Coach Burgener on the Hang Power Snatch!
[youtube]http://www.youtube.com/watch?v=43qi9DlGUxU[/youtube]