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TEAM WOD – 3 ppl per team, your team picks 2 out of the following 3 WODs.
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
3 Clean and Jerk
6 Clean and Jerk
9 Clean and Jerk
12 Clean and Jerk
15 Clean and Jerk
18 Clean and Jerk
21 Clean and Jerk
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
2 Tips for Better Lifts
-compiled from Fu Barbell
The transition of the knees during the first pull is arguably one of the most difficult positions for the beginner to negotiate. This is largely because we are at a mechanical disadvantage hinging so far out over our base. Beginners with weaker hamstrings and lower backs won’t be able to take the pressure necessary to shove the knees out of the way and subsequently will either move the bar around their knees and/or start pulling the shoulders back behind the bar too soon.Attention to maintaining good positions during movement will help correct deviations from this bar line along with getting the hamstrings and lower back stronger.
A common fault amongst many beginners is using their backs to lift the bar into their hips during the 1st pull. This brings the back into play too soon and diminishes it’s helpfulness in the finish of the 2nd pull. Instead, focus should be on the legs pushing the platform away to elevate the barbell preserving the use of the back for the explosive final extension.
A few line of thoughts to help maintain this movement sequence are:
1. Stay covered over the bar.
2. Keep the sternum over the bar as long as possible.
3. Chest up; push the floor away.