Wednesday- 03/07/12- Snatch Work, "Nancy", MWOD 36/365

BB Gymnastics
1) 10 minutes Hang Snatch technique work.- 95 for a few

Notes: All reps should be caught in a squat and the loading should be light. DO NOT attempt anything heavy.

2a) 4X3 Snatch Balance – medium/light, rest 60 sec.- 95
2b) 4X3 Tempo Snatch Grip Deadlift – medium, rest 60 sec.- 135

Notes: 3 counts (seconds) to the knees, quick to the hips and back to the knees, 3 counts (seconds) past the knees to the floor.

Conditioning
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#
-12:13, all UB, didnt push very hard on this

Strength/Midline
1a) 3X15 UB T2B – rest 60 sec.- done
1b) 3X10 Banded GH Raises – medium/heavy, rest 60 sec.- done

MWOD-36/365-http://www.mobilitywod.com/2010/09/episode-36-bias-bias-hip-er-plus-flex.html