Saturday’s WOD 9/15/12

Buy In:

Hang Power Snatch

10 minutes to work

WOD:

AMRAP 10 Min

5 Push Jerk 95/65

10 Kettlebell Swings

15 Sit Ups

Cash-Out:

Parallette Push-Ups

For today’s buy in we are going to practice the hang power snatch.  This movement is an explosive hip movement which helps develop the second pull of the snatch.   We will spend 10 minutes working on this movement.  If you need to work on technique then keep the weight light.  If you feel comfortable, see how high you can go.

For the workout we are going to perform a 10 minute AMRAP.  This workout is designed to reinforce the dip-drive of the 2nd pull from the hang power snatch with the push jerks.  The reps are low, so transitioning between exercises will be quick.  Try not to spend too much time resting between exercises.  The situps will be performed in any fashion desired.  Feel free to anchor the feet with some dumbbells or the kettlebell.

For the cash-out grab the parallettes and practice a few sets of max push-ups.  Try to get your push-up as deep as you can with each rep.

Results: