Thursday – 112113
(Fabulous and PBJ having a ‘globo’ moment!)
Skills Practice/OWOD : Hang Power Snatch
3-3-3-3-3, first set at 60%
BC Skills Practice : KB Snatch
5 sets of 3/side, increase load each set
CWOD : 4 rounds for time of
10 Hang Power Snatch(75/55) (BC : 10 KB Snatch/arm 24/16)
10 OH Plate Lunge(45/25)
10 Single Arm KB Bent Over Row(24/16 – 5 per arm)
WOD Tips : If you can’t do the first round of power snatches in 2 sets or less it might be a bit heavy for you, but it is a good day to go for one or two rounds as prescribed. Don’t be afraid to start at a heavier weight and then drop the weight after a round or two (during the rest interval) if your form slips.
For the rows, remember that kipping or bouncing is NOT allowed on these. Focus on driving your elbows back and squeezing between your shoulder blades.