WOD-21FEB14, “Friday’s are more Olympic”

21
Feb

WOD-21FEB14, “Friday’s are more Olympic”

WOD, Snatch and Clean progession

WOD:

A) 3 Pos Snatch 15min: Beginners

< 6mo CF only barbell,

>6mo CF 65% 1RM,

> 1yrCF 80%1RM….

*With advanced athletes work up to these numbers and try and do 7 rounds of 1 at each position

B) Thoracic Spine/OH mobility 15min

C) 2RNDS:

AMRAP 2:

-Max Effort Push ups

*REST 2MIN*

AMRAP 2:

-Max Effort Air Squat

*REST 2MIN*

AMRAP 2:

-Max Effort Strict Pull Ups