A few videos:
Please read the work CAREFULLY. A Snatch Hi-Pull and a Snatch Pull are COMPLETELY DIFFERENT MOVEMENTS. Each day this week will include some fairly light skill transfer movements. You are ALL fried from the past few weeks, so now that we’ve pushed your CNS a little we’ll try to laser beam some skill work. If any of you have any questions about the way you are performing the lifts, PLEASE email me video of what you’re doing and I will analyze it right away. I actually can take stuff right out of emails and into a slo-motion app I have on my phone (yes, it’s awesome). DO NOT guess at this work.
All WODs for the week will be sent out tomorrow morning.
1) 5X1 3 Position Snatch (hi-hang, hang, full) @ 80% – rest 90 sec.
2a) 5X3 1 Snatch Grip Push Press + 2 OHS – heaviest possible, rest 60 sec.
2b) 5X3 3 Hi-Hang Flat-Footed Snatch Hi-Pull + 1 Snatch (full squat) – heaviest possible, rest 60 sec.
3X15 UB GHD Situps – rest 60 sec.