Tuesday, April 24, 2012

Wednesday - Snatch

  Let's see if we can get censored again.  I'll show you mine if you show me yours.


Darren Barnes
Your 2012 USA Weightlifting National Champion in the 56kg weight class, Darren Barnes! Darren won the 2012 National Championships with a 3 for 6 performance ending with a 101kg snatch and a 120kg clean and jerk totaling 221kg weighing in at 55.28kg. Be sure to cheer on Darren next month at the Junior World Championships!  (from USA Weightlifting.)

Lift:
Hang Power Snatch
3-3-3-1-1-1

If you are less than 3 months out of On-Ramp, please do triples instead.  Work on your technique, but don't be afraid to go heavy.

WoD:
Every Minute on the Minute for 15 Minutes
2 Snatches
3 Box Jumps

Loading should be 90% of snatch 1rm and 90% of Box Jump 1rm.  Use some snatching time to find today's best box jump.  You may recognize this workout as we did it in On-Ramp.  It will be quite a different animal with such a high percentage of your max.

Consider well the nature of things:

Nose Candy is Paleo



I smell a PR.

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