Wednesday 9.12.18

WOD
Wednesday
GPP

 

EMOM 10:
0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls
rest 5 minutes 
10 Minutes:
Build to Heavy Power Snatch

then

AMRAP 8
10 Toes to Bar
10 Burpees

 

 PERFORMANCE

 

EMOM 10:
0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls
rest 5 minutes 
10 Minutes:
Build to Heavy Power Snatch

then

AMRAP 8
10 Toes to Bar
10 Burpees

 

 OPEN

 

EMOM 10:
0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls
rest 5 minutes 
10 Minutes:
Build to Heavy Power Snatch

then

AMRAP 8
10 Toes to Bar
10 Burpees

 
Goal: AMRAP = 5-8 Rounds

We will be working on weightlifting and positions today with the snatch deadlifts and pulls. Power and speed are derived from properly setting the feet and loading the posterior chain.

Our workout today is designed to be “Practice”, drilling the TTB. Focus on technique, using strict or kipping as guided by your coach. Your goal should be quality movement, and the burpees will work on your fitness.