Jump and drop

Nick | 10/14/2014 | 3

You all did great engaging our new warm up on Tuesday!  We should be continuing to refine this 5-7 minutes each class to make it challenging but flowing, where we don’t have to rest really between sets.  Once our bodies get used to it and it seems easy, we’ll start to increase the difficultly slowly.  Remember – this is part of our warm up…

Our strength work today is jumping right into some technical work.  The hang squat snatch allows us to focus on being explosive through the hips and then immediately closing them off into a deep active squat while simultaneously locking weight out overhead.  Lots of moving parts, but we’ve drilled them all on their own before.  Trust your body – it knows what it’s doing.

STR:

Hang (Squat) Snatch
max double

WOD:

21-15-9
OHS (75/55)
Cal Row
pull ups