Strength WOD:
1-1-1
Snatch
1-1-1
Clean & Jerk
* Snatch and Clean means full squat. Find your 1RM for the lifts listed above.
* Total must be done in the specified order.
Optional Checkout WOD:
Results
Weightlifting day today! These are FULL snatches and cleans with push or split jerks. When you see either “snatch” or “clean” without “power” in front of it then it means full squat (hang included). This strength specific day still requires you to plan your time wisely and work on both lifts. It also forces you to have to move on while you still have something in the tank after snatching. Hitting a heavy clean and jerk after a max snatch is pretty taxing. Time flies even without a checkout. For everyone who hit a PR congrats. After the past two days of workouts and the heat it was great to see so many people near their PR or hitting a new best.
Today was also Jon’s goodbye WOD (he’s moving east to CO). Best of luck to you in your new state and be sure to come back in next time you have to visit Washington. We hope you find a great affiliate. As for everyone else none of you are allowed to move! Michelle and I (and the coaching staff) are tired of teaching you to snatch and clean only to have you move away…
Sub-3 Minutes with Julie Foucher
Nutrition:
Planning for Paleo www.theboxmag.com
Leucine: The Super Amino Acid www.theboxmag.com