WEDNESDAY 1/3

Warm up 3x
200 m run
10 SHPT
10 Goodmorning
10 OHS
20 sec Hallow Hold

STRENGTH
Overhead Squats
5,5,5 (Tempo, 2-3 seconds on the way down then fast on the way up!)
*This was to work some overhead stability throughout the entire OHS, trying to take things nice and slow into the bottom then come up quick.

Snatch Pulls
(This is not a High Pull)
5 x 3 Reps @ 85% of 1RM (Snatch)
*Focus on staying tall and over the barbell (shoulder out in front of bar) and finish tall with a strong pull but don’t throw your shoulders back, try and extend vertically and get the barbell moving upward with some speed don’t let the barbell swing away from you!

Conditioning
12 Min Amrap
25 DU (75SU)
10 BURPEE (Jump to a 6” target 2 hand touch)
25 m Farmers Carry (AHAFA)

 

 

 

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