Power:
Power Snatch
5-4-3-2-2-1-1-1
WOD:
AMRAP 12
3 Deadlifts (275/185)
3 Box Jump Overs
3 Deadlifts
6 Box Jump Overs
3 Deadlifts
9 Box Jump Overs
* Deadlift reps remain at 3
Add 3 reps to each round of box jump overs
We are going to start the day with the Power Snatch! We want to make sure we have a good set up and start position so we are primed for a good, strong, powerful pull. We also want to make sure we have a really good catch and overhead position when we receive the bar. Your Coach today will review these things with you today in class.
After that, we will tackle some heavy deadlifts and box jump overs.
Every round for 12 minutes you will do 3 deadlifts. After each set of deadlifts, you will tackle an increment of 3 box jump overs. Start with 3, and every round of deadlifts, add 3 more.
Your Coach will be watching these heavy deadlifts very carefully. Be sure to set up properly and keep that lower back locked in tight. If a Coach sees your back round, you will be asked to drop the barbell weight so you can perform the movement safely.
Next you will tackle those box jump overs. Two foot take off and two foot landing on the box. No need to fully extend like a regular box jump, but you do need to jump or step off the other side of the box.
Today is a power day, so we do want to work on a two foot take off and a two foot landing. Scale the size of the box or stack some plates to a jumping height that you are comfortable with.