Power:
Hang Snatch
EMOTM For 16:00
Odd: 3 Hang Snatches from the Power Position (Hips)
Even: 5-10 Strict Pull Ups (Or 3 :04 Negatives)
WOD:
10-1
(10,9,8,7,6,5,4,3,2,1 of each movement) For Time (Get as far as you can in 8:00 – Sprint!)
Hang Power Cleans (115/75)
Wall Balls (20/14)
Box Jumps (24/20)
Today we are going to be working on our hang snatches. This means on the odd minutes, we will start by doing a snatch grip deadlift, and then snatching the bar overhead from the power position. This is a nice drill because we do not have to worry about the 1st pull (taking it from the ground).
On the even minutes, we will be working on our strict pull ups. If you cannot do strict pull ups (YET!), you will do 3 reps and control your ascent down for at least :04. Negatives are a great way to build the necessary strength for performing a pull up if you are not yet able to pull yourself up.
Today’s WOD is meant to be a furious sprint. I do not expect anyone to finish all of the reps (prove me wrong!) but you should be able to move through these sets for the full 8:00 until we reach the time cap.
Make sure we are being safe on the box jumps!