Strength
Snatch
7×1
(Do a Power Snatch then and Overhead Squat)
-1 Rep every 90 seconds
Then
Power Cleans
3×5
-Do 2 Power Cleans then 3 Hang Cleans without putting the bar down
-Do a set every 3:00
Metcon
30 Overhead Squats (95/65)
7 Muscle Ups (21 pullups 21 dips)
20 Overhead Squats
5 Muscle Ups (15 pullups 15 dips)
Good week ahead of us. Here’s something to think about as you train this week (from this week on actually): Your body is basically a machine, and the better position you put it in during a given activity, the better it will perform. Think of how leverage can improve as you put a small shim under a hammer while pulling a nail – then think of how you squat, and the position of your knees or back, and how even a small improvement in position can make you stronger (and safer). Focus on this with every squat, clean and snatch, making sure you set yourself correctly in every starting position, how you finish, and everything in between.
Work this MWOD into your warm up every day this week…
