I started working out at Michiana Adventure BootCamp with Jim in July of 2007 with the intention of doing a four week bootcamp three times a week and calling it a good day! BOY WAS I WRONG….
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WOD
5 Rounds of:
15 reps barbell snatch grip dead lift power shrug
20 Box Jumps
25 push-ups
The barbell snatch grip dead lift power shrug is the long winded version of the first 2 pulls in the snatch. You start with the bar on the floor and pull as if you are doing a snatch. As the bar transitions from the ground to mid thigh, you explode upward opening up the hips, knees and ankles (triple extension) and shrug your shoulders towards our ears at the same time, the elbows never bend. This is a dead lift power shrug. You will want to use heavier weight for this movement ranging from 65%-70% of your 3 rep max.
Posted by Jim on August 12 2010 - 2:06 AM
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