Weightlifter WOD

Monday, December 10, 2018- Week Eleven- Day One

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3

SN PP + Pause OHS+ OHS: (3+1+1) x5

Snatch Lift off to 1” off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets)

In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)

Pause Front Squat + 1 1/4 FS + FS (1+1+1)x5

Wednesday, December 5, 2018- Week Ten- Day Three

Snatch Push Press: 3×5

Snatch Deadlift + Hang Snatch + Snatch Balance (1+1+1) x 5

Back Squat at tempo + Back Squat (2+1) x 5 sets. For the first two back squats, descend for 4 seconds, and pause in the bottom for 1 second and then stand. 

In between sets do deadbug holds for 30 seconds and a 30 second side plank each side.