WOD for Tuesday 1-24-2012

WOD for Tuesday 1-24-2012

                                                 “Goin’ old school with the split snatch!!”

Warm-Up:
      3 Easy Rounds of…
     1 Minute Rope Skipping
     10 PVC Overhead Squats
     10 Sprawl Balls (w/ 10# MedBall)

Dynamic Mobility

Skills & Drills:
     – Intro to the Split Snatch
          – What is it? Why do we need to learn it?
          – Review of split snatch technique
          – Split Snatch Progression Drills

WOD:
          I. Split Snatch*: 3 sets of 3 reps at 60% of 1RM Snatch

          II. Snatch (Full Squat): 7 single attempts to work up to a 1RM for the day

* For those who are new to the Oly Weightlifting Class, you will substitute Hang Power Snatches for the Split Snatch part of the WOD.