Fast, then slow
We love moving fast. Â The ability to move quickly adds an element of athleticism to whatever we door and opens many doors for us. Â But to say we’re truly masterful with most movements, we need to be able to do them slowly as well. Â Today, we’ll be doing both.
The snatch balance needs to happen fast. Â As soon as we start moving we’ll need to get down under that bar as fast as we can to catch it securely at the bottom of the overhead squat. Â Once we get down there, we’ll want to make sure we’re stable before we stand up and then do three more overhead squats, nice, slow and under control. Â The better we traverse this fast/slow concept today, the more we’ll get out of this complex and the better it will train our snatch and general athleticism.
STR:
Snatch balance + 3 OHS
work up to a max for the complex
WOD:
AMRAP 12
5 burpee box jumps (24/20)
10 Russian swings (2/1.5)
STR: 135#
WOD: 8+3 Rx