Wednesday June 8

June 7th, 2016
by:

Strength / Skillwork

Use EOMOTM to set the pace:
Eccentric Strength Week: Back Squat 30X1 (Down for :03, no time pausing on the chest, Up as fast as possible, Pause for :01 at the top.
3 – 3 – 3 – (3 – 3 – 3 – 3)
50 – 60 – 70 – (80%)
[80% at most, but if you move considerably faster and/or with better form at 70-77.5%, then go lighter.]

WOD

Death-by: Hang Snatch
(Start @ 1 rep on the first round and add 1 rep per round/minute until you fail to get the required number of reps in the allotted time.)

Competitor: 115/75#
(Do NOT do heavier weight if you have to muscle up wt., can’t properly dip under wt., don’t have active shoulders and/or are hyper-extending back to catch wt.
Athlete: 95/55#
Health: 55/35#

If you are newer to the movement, then just do 2 reps per minute for 10 minutes working on learning movement.

HeatherSnatch