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General Fitness 08.12.15

12
Aug

General Fitness 08.12.15

Prep Work

2X10 Banded Pull aparts

2X10 Banded Pass throughs

2X10 OHS
WOD

A.

Level One

15 min to establish a heavy complex

Halting snatch grip Deadlift+Snatch pull+Power snatch+OHS

This is similar to last week but take a 1 second pause at the knee on the way up for the Halting Snatch grip DL. This position should be locked in and the same each time no matter the weight.
Level Two

Every 2 min for 16Min

Power snatch+Snatch

Hold onto the bar between the reps, weight should be 65-75%

B.

For time

“Modified Elizabeth”

21-15-9

135/95 Hang Clean

Ring dips
Cool Down

Mobility

Post results

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