TUESDAY 5-1-18

Warm up 10 min

2 minutes
Bike
Row
Then 2X
10 SHPT
10 OHS
10 Sotts press (Behind the neck, snatch grip, in a squat hold)
10 Clean grip Overhead squats (As close as you can get your hands)

 

Mobility

THORACIC OPENER

BANDED SHOULDER DISTRACTION

WRIST AND OR FRONT RACK STRETCH

 

STRENGTH

10 Min EMOM
Power Snatches
1 Rep Every ‪0:30‬ seconds x 10 minutes
@ 75% or more of 1RM Snatch if possible.
*The goal here is to make every rep look identical! You shouldn’t miss any reps unless you really just had a bad mishap in focus or attention to a specific thing you are working on.

5 min Rest

10 Min EMOM

Power Clean and Push Press
1 Rep Every ‪0:30‬ seconds x 10 minutes
*Try to use close to the same weight you did for the snatches! Make the second part a push PRESS not a push Jerk! Focus on being strong when you receive the bar and drive it straight overhead! Don’t take the time to re-dip for the push press, wherever you receive the bar in the power clean go straight overhead with it!

 

WOD
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders

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 )

Google+ photo

You are commenting using your Google+ 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 )

w

Connecting to %s