Check out the free written version here.
REMINDER!
- Scoop (Down & Up)
- Elbows High & Outside
- Muscle Snatch
- Snatch Landing
- Snatch Drop
All together this becomes the Hang Power Snatch. Using proper deadlift mechanics, try a couple of pulls from right above the knee, a couple from right below the knee, and finally a couple from mid-shin (where the bar would be with bumps on).
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WOD
"ISABEL"
for time:
30 power snatches, 60/44kg
and/or
"GRACE"
for time:
30 power clean & jerks, 60/44kg
compare both to last Friday the 26NOV2010.
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And as promised... your AT HOME WOD!
measure out a distance of (about) 30'.
as many rounds as possible in 15 minutes:
broad jump, 30'
duck walk, 30'
10 pushups
20 situps
30 squats