Jerry Hill is located right down 95. He is over 45 and going to the CrossFit Games in the masters division. He has been gracious enough to post his training for all the world to see. If you ever want a challenge try to beat Jerry. Jerry Hill Training.com
The two strength movements today are new to CFH athletes. The snatch balance is highly technical and should be done with a load that you can handle and pause in the bottom with. If you are stiff like a panda then show up early and stretch! The clean pull should be at a weight that is 110% or higher of your power clean. You need to keep excellent technique when pulling from the floor, once you hit mid thigh you explode with your hips and shoulders. Below are a few videos to give you a good idea of how today will work.
Coach B talks about the Snatch Balance
Another Video of Clean Pulling
Strength WOD
A1) Snatch Balance 3/3/3/3/3 -with a 3 second pause in the bottom
A2) Clean Pull 3/3/3/3/3
WOD
15 Hanging Cleans (135#/95#)
15 Burpees
3 Rounds
12 Min Cap
COMPARE TIME to Saturday Feb. 9th
Liz working her deadlifts