THURSDAY 10-19-17

WARM UP (10 MIN)
2 ROUNDS
200 m run
10 x SHPT
10 OHS
10 SOTS press
10 SIT UPS

 

STRENGTH (30 Min total)
Snatch (Squat)
* Work up to a heavy single for the day (Not a max, just a heavy single that is technically sound)
* Drop 20-40#
* and hit 3 x 3 reps

then

Paused Back Squats (Heavy pause singles)
5 x 1rep @ 85% (1-2 second pause in bottom)
(5 sets of singles )

 

WOD For 10 Min
On the Minute x 10
100 Meter Run
Max KBS IN THE REMAINDER OF MIN

SCORE IS TOTAL KBS AND WEIGHT USED

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