WOD Thursday November 6th

Warm up # 6

1. Power clean: 3,3,3,2,2,2 ( Please no touch and go)

2. For time:

50 Sit ups

Run the Havoc loop

50 Kettlebell swings @ 1.5 / 1 pood

Havoc Barbell Club:

1. High hang power snatch: 3,3,3 @ 70 – 75%

2. Complex: Position 3 (right below knees) 3 second hold , Position 2 ( mid thigh ) 3 second hold , Hang squat snatch, Drop snatch  ( snatch balance with no heave) – 5 sets use 60 – 65 % of snatch max

3. Power Snatch 1,1,1,1,1 @ 80 – 85 % of Power snatch max

4. Reverse hyper x 4 sets of 15

super set with

Bench sit ups x 4 sets of 15

http://www.youtube.com/watch?v=fJ_vjW6qvCg

Heaviest power snatch I have ever seen. This is far more impressive than you think.