Aug 29, 2011

Posted: August 29, 2011 in Wod
Tags: ,

Strength:

1) 7×1 Snatch from blocks (just above knees) @ 70-80% – rest 60
sec

Notes: Concentrate on beginning the lift with your weight on your
heals. Bar path should be uncomfortably close, and turnover should be very
quick.

2) 5×3 Tempo Front Squats @ heavy but no misses – rest 2
minutes

Notes: Tempo should be 2 counts down, 2 count pause (ass to
ankles), then bounce and fire out.

Conditioning:

21-15-9
of:

Snatch Balance @ 135lbs
C2B Pullups

For time.

-rest
5 minutes-

10 minutes TGUs.

Notes: Simply do them for 10 minutes.
You choose your weight and tool (BB, KB, DB). It should be challenging but not a
slow grind, and you should keep moving the entire 10 minutes. Record weight used
and reps.

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Comments
  1. Shane says:

    BP, what are the TGUs?

  2. Did this workout 11/22/11 – the snatch balance/C2B pull-ups were brutal – but awesome! Thanks!

    Kieron
    Middletown OH

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