Tuesday’s WOD at BNFIT Gym is all about combining barbell technique, power movements, and functional cardio for a complete workout. Build strength and endurance while mastering the snatch, clean, and jerk, followed by a heart-pumping fitness challenge.
🔍 What’s in Today’s WOD?
Warm-Up: A mix of snatch and clean & jerk drills to prime your movement patterns and engage your muscles.
Barbell Work: Focus on clean, precise lifts with power snatches and clean & jerks at 65% of your max.
Fitness Workout: A 3-round challenge featuring wall balls, dumbbell snatches, burpees, and single-arm shoulder-to-overhead presses.
Extra Work: Finish strong with dumbbell front squats for lower-body strength.
🚀 Tips to Crush Today’s Workout
Warm-Up Purposefully: The warm-up is your chance to focus on technique. Keep movements controlled and engage your core for stability during lifts.
Barbell Technique:
Power Snatch: Focus on a strong pull and quick turnover.
Clean & Jerk: Keep your chest up, and use explosive power to drive the bar overhead.
Rest well between sets to maintain quality.
Workout Strategy:
Wall Balls: Aim for unbroken or large sets to save time.
Dumbbell Snatches: Switch hands efficiently to keep moving.
Burpees: Find a steady pace; the key is consistent movement.
Single-Arm Shoulder to Overhead: Brace your core and use a slight leg drive.
Extra Work: Push yourself during the front squats—focus on form and depth.
💡 Coach’s Tip: Prioritize quality over quantity during the barbell portion. In the fitness workout, pace yourself on the burpees and focus on transitions to save time.
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