01/13/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

If you made the game winning score in any sport, would you grandstand or just walk off?

Warm-up

Banded: (20/each)

Pass Throughs

Pull Aparts

Overhead Press

Overhead Squat

Strength / Skill

1 Hang Snatch Pull + 1 Hang Power Snatch

Power Snatch (1 Hang Snatch Pull + 1 Hang Power Snatch)

Intent: Hit pockets and extend hips powerfully straight up on snatch pull, then replicate for the snatch as you drive your body under and turn the elbows over quick for the catch overhead.

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*There will be a 10 minute time cap. Try to pick a weight that you can do 5 touch-n-go at a time.