Tuesday, January 19, 2016

Barbell

7:00 EMOM
2 Snatches @ 65%
7:00 EMOM
1 clean + 1 jerk @ 70%

WOD
For Time:
200 m Run
Then 3 Rounds of:
9 Pull ups
6 Toes to bar
3 Handstand push ups
Then: 400 m run
Then 2 Rounds of:
9 Pull ups
6 Toes to bar
3 Handstand push ups
Then: 600 m run
Then 1 Round of:
9 Pull ups
6 Toes to bar
3 Handstand push ups

Post WOD
100 band face pulls

Tip of the Day
Oly lifting EMOM's are practice time.  If you have some serious issues with your lifts, focus on one part of the lift and work on it.  For most of you, it's hitting your power position (the bar brushing your legs in the clean and your hips in the snatch).  So today, pick a weight that you can practice your technique.  The amount of weight on your bar is not impressive if you move it terribly.