Wednesday WOD – 041316

Violet

Violet

WORKOUT OF THE DAY

Fitness
1. Power Position Clean
2. Clean Low Liftoff + Clean High Liftoff + Clean

3. 5 Rounds For time:
1 Rope Climb, 15′
5 Strict Pull-ups
20 Hollow Rocks
50 Double Unders

Performance
WEIGHTLIFTING
1. Tall Snatch + Muscle Snatch 40%x2, 45%x1, 50%x1, 55%x1
2. No Hands/No Feet Snatch EMOM 8:00 – 65%x1
3. Power Position Clean 55%x2, 60%x2, 65%x2, 70%x1, 75%x1
4. Clean Low Liftoff + Clean High Liftoff + Clean 5×1@70%

Notes
Tall Snatch + Muscle Snatch: Neither of these exercises are valuable if you sacrifice mechanics for load. Thus, drop load from the prescribed percentages if necessary to maintain your technique.
No Hands/No Feet Snatch: No hook grip, no foot movement. Feet start in receiving position and stay there.
Power Position Clean: Focus on driving with your quads and minimizing forward movement of the hips.

METCON
5 Rounds For time:
1 Legless Rope Climb, 15′
5 Strict C2B Pull-ups
20 Hollow Rocks
50 Double Unders

ENGINE
Run: 1200m, 400m, 1000m, 400m, 800m, 400m, 600m, 400m
Rest 3:00 between intervals
Pacing: All “long” intervals are a minimum of 2min/mile slower than your mile PR pace. ALL 400m intervals at or faster than your mile PR pace.