4/16/11

Main Group


Warmup:
General Dynamic
Overhead Prep
Squat Prep

Strength/Skill:
Overhead Squat- work a few heavy-ish sets focusing on technique

WOD:
AMRAP 13-
9 Overhead Squats
18 Swings to eye level

Notes:
- On the Overhead Squats- Actively press the bar overhead, try to point those elbows forward. Pull it slightly back as you descend into your squat. Hips down and back, shove your KNEES OUT.
- On the Swings- Let the weight load those hips back, don't bring them back until your arms make contact with your lets. Use your hips- squeeze your butt and thrust it up.



Tyler's Group

Warmup
Snatch Drills- Muscle snatches, lifts from the hang, snatch balances

WOD:
AMRAP 10-
Snatch at 85%