Wednesday 4.1.15 Competitor WOD

Coach Daniel

Explosive Strength

Strength

Hang Clean (3×3 @ 70% 1RM from blocks)
**Use pads to get barbell above knee
**Full squat snatch

Strength

Hang Snatch (3×3 @ 70% 1RM from blocks)
**Use pads to get barbell above knee
**Full squat snatch

WOD

“Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

**20min time cap

Midline

4×20 Sit Ups with feet anchored

Finisher/Recovery

10min sled drag