TUESDAY 8-15-17

WARM UP
1X 400 m run
2X
10 leg swings
5 SHPT
5 OHS
5 SNATCH BALANCE
5 SOTS PRESS

Group stretch or mobility

BARBELL WARM UP
2-sets
3 position SNATCH (5 sec )pause @ each position + 1 high pull

 

STRENGTH
Snatch
-Work up to a heavy single for the day (No more than 90%)
-Go to 75-80% and complete 3 x 3 reps (Rest 2-3 minutes between sets)

 

WOD 20 min cap
5 Rounds
400m Run
15 Overhead Squats 95/65#
*Run Hard!!
Score is time completed, if not completed in 20 min cap then score is completed rounds and reps

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