It's always great to have friends drop in. Here's when Laura Z. and Tom Mc. came to town!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
- Deadlift 3-3-3+ (70-80-90%)
- Press 3-3-3+ (70-80-90%)
LI: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).
2. Technique review: 7 positions of the muscle snatch. Should you power snatch? Take the clean-grip OS 2 test and see! 8 positions of the power snatch.
3. Ten minutes deliberate practice of the 8 positions of the power snatch and warm-up for finisher.
LIII: 30 snatches (135/95lbs). Cut-off is four minutes.
LII: AMRAP in 4 minutes of power snatches. Your goal is 30 reps in under 4 minutes. If you've never done this WOD before, BE CONSERVATIVE when choosing a weight--we suggest no more than 95lbs for men and 65lbs for women.
LI: Practice power snatch. Then 4 min AMRAP of (perfect) burpees.