WOD Type: “Strength & MetCon”

WOD Warm-Up:

  • Leg / Shoulder Mobility

WOD Particulars:

Strength: Front Squats

  • 4 @ 135#
  • 4 @ 145#
  • 4 @ 155#
  • 4 @ 165#

EMOM: 10 Minutes of… (Speed Work)

  • 4 Front Squat @ 135#

MetCon: 10 Minute AMRAP of…

  • 9 Power Snatch @ 75#
  • 15 KB Swings @ 43#
  • 21 Double Unders

Today’s WOD was the first real workout back from surgery where I could push a little harder on the hand. I completed 2 rounds plus 9 Power Snatch & 14 KB Swings for a total of 113 reps. It felt really good to hit it hard again and feel the pain associated with a great workout.


Book To Read:

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…

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