May 4, 2010


Happy Cinco de Mayo! Today we'll be serving Tecate's in Harney Gym! not really..

Start with the Burgener Warmup
then execute the snatch skill transfer exercises:
1. Snatch push-press (bar is racked in back squat posn, feet are in jump position)
2. OHS (feet are in landing position)
3. Pressing Snatch Balance (feet in landing position), this is a slow controlled movement, where you are pressing your body under the bar, attempting to keep it level while you press down
4. Heaving Snatch Balance (feet in landing position), more explosive than above
5. Snatch Balance (jump and land, speed through the middle)
If possible, find someone who went to the Oly cert for some coaching

Thrusters, for wt
3-3-3-3-3-3-3-3 (these are sets across, so build to your 3RM, and execute the sets)

post wt. to comments.


J. O'B said...

Dang! I was afraid this would show up one day.

J. O'B said...


Nick said...


John McGrady said...

135, 135, 135, 135, 135, 155, 155, 155

Michael said...

95, 115, 125,135,145,155,155,155

Jeff Paine said...

Worked Snatch Skill Transfer Progression at 45# with Mike Wagner.

Thrusters - 95, 115, 125, 135, 145, 155(f@1), 155(f@2), 155(f@1)

RW said...

165, 165, 165, 165, 170, 170, 170

175 is probably my real 3 RM.

JPSE said...

Good WOD.
CFWU (-)
BWU then Snatch progression

Thruster WU - 3ea x 95-115-135-145-155
Then - 150 across 8 sets
My 3RM is most likely around 165.

GTH said...


Shannon said...