WHITEBOARD – 13 January 2013

Workload:

Build up to a heavy single in the following barbell complex:

A1. 1 Snatch Pull + 1 Hang Snatch

Deload to 80% and hit the following for 3 sets:

A2. 1 Snatch Pull + 2 Hang Snatches

Then:

3 Rounds:

10-6-4
Kettlebell Swing (100/70lbs)

5-3-2
Pull-up

Notes:  Movements are meant to be done with relative confidence so when first learning keep the weight light and have speed in your movement.  The Snatch Pull is to work on keeping the balance in the mid foot and popping the hit at the appropriate time.  Hang work is to make sure your butt is moving quick.

The second part is to be performed as 10 swings, 5 pull-ups, 6 swings, 3 pull-ups, 4 & 2.  You then repeat that from the beginning two more times.

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Comments
One Response to “WHITEBOARD – 13 January 2013”
  1. Kevin Olds says:

    Complex – 165# x 1
    135# x 3

    WOD : RX’d 6:38

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