Thursday, January 30, 2014

Friday - WOD 27 - "Fran's Jumping Cousin"



Warm up/Skill
"Fresh Start" Snatch Progression

  • Press behind the Neck
  • Snatch grip press behind the neck
  • OH squat
  • Snatch balance (landing softly below parallel)
  • Power Position Power Snatch
  • Hang Power Snatch (from above the knee)
  • Hang Power Snatch (from below the knee)
  • 1st position snatch (lift off from shin to knee)
  • power Snatch from the floor (shin if using empty bar)
  • Power Snatch + OH Squat 
  • Full Snatch
The Fresh start progression above should be done with an empty bar. Once the movements are done with proper form, weight can be added.
This progression should be done 3 times a week for 2 weeks before doing any other snatch work

"Fran's Jumping Cousin"
25-20-15-10-5
Thrusters 95/65 - 75/55 - 65/45
10-20-30-40-50
Double Unders (3:1 ratio for singles)

*Scaled group starts with the set of 20's
**beginner group starts with the set of 15 & 30

OT:
400 Meter run

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