29 Aug WOD 30th August 2016
Warm Up: 4 mins barefoot skip/DU practice
Handstands
Strength1: HSPU 5x 10 sec eccentrics (kick/walk up into handstand, lower yourself down to headstand as slowly as possible, then relax and come out of headstand)
Strength 2: 3x Max effort HS hold chest to wall
Work Capacity:
Competition:
12 min EMOM 2x squat snatch, 2x OHS @75% 1RM snatch
Performance:
12 min EMOM 2x squat snatch, 2x OHS @65% 1RM snatch
Fitness:
12 min EMOM 2x power snatch, 2x OHS @50% 1RM snatch
Coaches Notes: this is all about consistency under fatigue and time pressure, aiming for no misses on any lifts. Take your time setting up each rep, think about active shoulder in the OHS
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