Fast, then slow

Nick | 09/23/2014 | 1

We love moving fast.  The ability to move quickly adds an element of athleticism to whatever we door and opens many doors for us.  But to say we’re truly masterful with most movements, we need to be able to do them slowly as well.  Today, we’ll be doing both.

The snatch balance needs to happen fast.  As soon as we start moving we’ll need to get down under that bar as fast as we can to catch it securely at the bottom of the overhead squat.  Once we get down there, we’ll want to make sure we’re stable before we stand up and then do three more overhead squats, nice, slow and under control.  The better we traverse this fast/slow concept today, the more we’ll get out of this complex and the better it will train our snatch and general athleticism.

STR:

Snatch balance + 3 OHS

work up to a max for the complex

WOD:

AMRAP 12
5 burpee box jumps (24/20)
10 Russian swings (2/1.5)