Wednesday 11.25.15 WOD NOTES

Explosive Strength

Mobility: 5min

Coaches choice, think overhead positioning in snatch

Dynamic Warm Up: 5min

Strength: 15min

Snatch Complex (5 x Power Snatch + Hang Power Snatch + Full Snatch)
**Build to a heavy, complete every 2min
Give Athletes 5min to get loose and build to a moderate weight. At the 5min mark Athletes complete their first complex. Continue through the 5 rounds every 2min building across to a heavy complex.

WOD: 20min

“Man Land”
1000m Row
50 Snatches (75,55)
750m Row
35 Snatches
500m Row
20 Snatches
If not Rx, snatch weight should be similar to hero WOD “Randy”.

$ Out

4 x 1min Overhead Barbell Hollow Holds