Intensity!.....Or a really big yawn?!?!
SWOD: Snatch Grip Dead Lifts 5-5-5-5-5
Metcon: AMRAP 12min
- 3 Snatch Grip Deadlift (60% of Body Weight)
- 3 Seated Box Jumps (24/20)
- 15 Kipping or Jumping Pull Ups (NO BANDS)
The Snatch Grip Deadlift simulates the start of the Snatch. One thing that we should really focus on is the “Set UP.” Once you touch the bar the lift has started. With that in mind….Make sure that your hands are equal distance from the gnarling on the bar, you’re back on your heels, back is straight, shoulders over the bar, chest is up, head is in a neutral position, knees are being pulled out, CORE IS TIGHT, your knees are NOT past the front of your toes, and your shins & femurs are making a 90 degree angle.
THE CHALLEGE: On the first time you set up for the lift ask the coach to come over and see if they can spot anything wrong with your lift. For everything right with your set up that is ONE Burpee for the coach. For everything wrong with your set up that is ONE Burpee for you.
Post your times, comments, and how many burpees you had to do or how many your coach had to do