090730 – Thursday

Wednesday’s WOD:

3 Rounds for Time.

9 Toes to Bar

12 Sprawl/Reverse Wall Ball

15 Snatch Balance (50% of your 1RM)

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Super creative and technical workout last night everyone! The snatch balance drill is one of the best movements for increasing your 1Rep Max Snatch.

To perform the Snatch Balance, start with a barbell racked across the back of the shoulders in the same position for your back squat with both hands in a Snatch grip (hook grip not necessary). Start with your feet in the jumping position. Dip and drive at the knees to unload the bar momentarily, transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.

IMG_0370Jaron’s making sure to catch that ball after it bounces off the 10′ target behing him…no catch, no rep!

See you all Thursday…be ready for the unknowable and unforseeable!