Want to dominate the OHS!? Then hold yourself in the bottom for 3 seconds and focus on position not getting out of the hole. The weight today should be something challenging, but controllable. You should be able to consciously think about driving your knees out, keeping your chest high and staying on your heels. If you are thinking about driving out of the hole, or your arms are shaking to hold up the load you are going a little too heavy here. Try to get as close as you can to your 1 RM snatch weight. It will make your catch position with that load very stable.
Strength WOD
Overhead Squat with a 3 second pause in the bottom
3/3/3/3/3
(nothing between, focus on position and loading, build up in weight)
WOD
“Running Cindy”
5 Pull ups
10 Push ups
15 Air Squats
200 M Run
20 min AMRAP
We did this WOD last year, June 30th 2014. Lets go set some PRs!
Rowers Ready!? The start of a great noon class last Friday!