THURSDAY 4-20-17

WARM UP 10 min
100 m run

SHPT
Banded OHS
SOTS PRESS
20 sec Couch stretch

5 Bar taps + 5 Strict pull ups

BANDED SHOULDER DISTRACTION
STRENGTH 20 min
Snatches
(All received in a squat)
5 Sets @ 75% of 1RM
*High Hang (Bar in the pockets or hip region)
*Low Hang (Barbell passes Just below the knee but does not touch the ground)
From Floor
*Snatch
*Drop the bar between reps, no misses! One rep at each position is one set! This should be great practice with some positioning! Rest as needed between sets.

High Hang Snatch 5×1, using same weight per set
Low Hang Snatch 5×1, using same weight per set
Snatch 5×1, using same weight per set

WOD For Time w 20 min cap
40 Wall Balls, 20/14 lbs
20 Power Snatches, 135/95 RX (155/105 lbsRXx)
10 MU (20 MU MODIFICATION -or -20 C2B & 20 RING DIPs)

*MU Mod is jumping/Band for either Bar  or Ring

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s