Technique:
E1:15MOM X 8 (10 min.s)
3 Double Halt Hang Power Snatch (55-75% range, should be a moderate load)
No touch & go!
Every rep starts from the floor, focusing on good setup position.
Slow pull to directly below the knees, 2 second pause, transition to right above the knee, another 2 second pause. Finish rep by fully opening up the hips before pulling the barbell and catching in power. Reset at the floor and start over.
Focus is technique, NOT WEIGHT.
LeanFit:
4 Rounds, 2:00 on, 0:30s rest (every 2nd round, start rest at 0:45s)
15 American KBS
10 Reverse Goblet Lunges
Max Cal Row
Score=Total Calories
WOD: “Stimulus Check #5”
AMRAP 14
12 Devil’s Press
40 Jump Ropes
GOAL: 4-7 Rounds. Typically Devil’s Press take 5-7 seconds a rep when you’re fresh, so allocate 1:15-1:45 for this movement on average each round. Get heart rate up on rope and transition quick to the Devil’s Press. We will have a good amount of Box Jumps tomorrow so be sure to stretch your calves before and after the WOD today!
RX: Must complete at least 10 Double Unders per round. No more than 1:00 spent on jump rope portion of nay round and no more than 0:15s on transition from jump rope to Devil’s Press or Devil’s Press to jump rope. Any weight may RX.
FW: If doing all singles, up total jumps to 60
