WOD 9/3/14

JakeWODs

“Emphasize big multi-joint movements, start light, progress slow, and set personal records.”

Jim Wendler

 

Weightlifting:

Snatch 4×2 @ 80% 1rm

L1: Power Snatch 4×2 @ 80% 1rm

 

Conditioning:

L3:

Run 1 mile
30x Power Snatches (135#/95#)

L2:

Run 1 mile
30x Power Snatches (95#/65#)

L1:

Run 800m
30x Power Snatches (65#/45#)

 

Supplemental:

Segmented Sn DL. Setup in SN position. Pull to 1″ off the floor, then 1″ below knee, then mid thigh. 3 second pause at each position.

5 sets, 2 reps. 90% of max snatch