485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/13/17

February 12, 2017

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Intermediate

Strength:

Snatch technique, then

Snatch complex – 6 x 3

Hip bang

High pull

Muscle snatch

Snatch press

Overhead pause squat

*Focus on technique in preparation for Tuesdays max lifts which include the snatch. Use a light weight.

Metabolic conditioning:

3 Rounds with a battle rope –

30 Seconds alternating waves

30 Seconds hip toss

30 Seconds stage coach

30 Seconds side-to-side waves

Beginner

Strength:

Snatch technique, then

Snatch complex – 5 x 5

Hip bang

High pull

Muscle snatch

Power snatch

*Focus on technique in preparation for Tuesdays max lifts which include the snatch. Use a light weight.

Metabolic conditioning:

3 Rounds with a battle rope –

20 Seconds alternating waves

20 Seconds hip toss

20 Seconds stage coach

20 Seconds side-to-side waves

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