Workout of the Day: Wednesday, 11.13.13

Below, behold, Jay Chen, in not a bad position for mobilizing for the Overhead Squat today. :)  Jason Chen, Mike Zoda, and Ryan Basa are headed to the American Open in 22 days!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Record and Chris’s Warm-up:

SKILL WORK: Full Snatch

CONDITIONING:

“Nightcrawler”
30 Overhead Squats (95, 65#)
30 Toes to Bar
20 Power Snatches (95, 65#)
20 Toes to Bar
10 Squat Snatches (95, 65#)
10 Toes to Bar”

*Newer members may substitute hang variations, overhead squats for all pieces or, for those with sketchy shoulders, box jumps.

A little extra help from KStar for the Overhead Squat:

And some form and efficiency tips on the Toes to Bar from Matt Chan and Chris Spealler:

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