February 26th

Mid-line stability was really put to the test today at Rogue. After working on technique and individual parts of the snatch during a complex, Rogue athletes tackled full squat snatches. This lift requires tremendous amounts of core stability as well as speed and balance. After the strength session our noon group really got after the WOD. Diamond Dave Rieker must have ate a good breakfast because he torched the workout and had one of his most impressive showings since he has been a member.

Strength
Snatch complex
3X3
Snatch grip deadlift
Power snatch
Overhead Squat
Snatch Balance

Squat snatch
1.1.1.1.1

WOD
50.40.30.20.10
Hand to Hand Swings

Medicine Ball throw Ab-mat sit-ups