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WOD – Friday, October 1, 2010

30
Sep

WOD – Friday, October 1, 2010

Warm -up:

Burgener Warm-up [wmv][mov]

Skill:

“The Exercise” – 5 Rounds of:  1 Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch from the Deck

Pick a weight that you can use perfect form with.  For the power snatch, concentrate on full “triple extension” of the hips, knees, and ankles.  For the hang and full snatch, focus on pulling yourself under the bar and finishing with active shoulders and excellent foot positioning.  Rest approximately 45 seconds between each round.  The weight is not important.  75#’s max.  Focus on form!!

Snatch Instruction, Coach Burgener [wmv][mov]
Snatch: Jump and Land, Coach Burgener [wmv][mov]

WOD:

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps sub 120#
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Note to find kg, divide weight in pounds by 2.2.

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