MONTCLAIR | 2-14-2019 | WOD

WORKOUT OF THE DAY

STRENGTH/SKILL
Every minute on the minute for 10 minutes, barbell complex:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

CONDITIONING
20-18-16-14-12-10-8-6-4-2
Russian kettlebell swings 32kg/16kg
10-9-8-7-6-5-4-3-2-1
Handstand push-ups

NOTES
STRENGTH
Warm-up to a challenging but doable weight and start your first set there. Add weight in small increments if needed. The squat snatch is the obvious challenge here for most of us as it is one of the most complex movements we practice. So be okay with missing some attempts! Embrace those misses as steps closer to success! It’s part of the process. Not ready to make attempts at the squat snatch yet??? Build confidence with a hang squat snatch or power snatch and overhead squat. All very comprehensive and fun alternatives. As always…talk to your coach for your best option.

Check back to your effort last month on 1/3.

CONDITIONING
Use negatives as an alternative to help you build your HSPU ability.
Instead of following the declining ladder from 10-1, kick up to the wall and do a slow negative. Repeat 4x for a total of 5 negatives each set. At the end you will have completed 50 negatives!