Jason Hoggan on Regional WOD 4:
Jay Rhodes, 4:07 “Amanda”:
If you are really struggling with the DB Snatch, you can always do this…
(Side note: I’ve gotta give credit for this to Natalie McLain. I woulda never even tried it if I hadn’t seen her do it first. Also, yes dicks, I can do it on the left too. And yes, that’s 100#. BP – your turn.)
1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
Rest 2 minutes after each round.
Notes: Make sure team captains read all rules and watch corresponding video. Also, make sure to hold each other to strict standards on the HSPU.
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
GROUP 4 Conditioning
15 minute AMRAP of:
30 Air Squats
15 HR Pushups
GROUP 5 Conditioning
3 rounds for time of:
21 KBS 24/16kg