FRIDAY 5-24-18

Warm up 2-3X
1 min bike
1 min Row
10 SHPT
10 OHS
10 SOTS PRESS
30 sec shoulder mobility

BARBELL WARM UP
3 sec pause in each position, mid shin, mid thigh, high hang.

STRENGTH
Power Snatches (Touch and go reps)
EMOM x 5 minutes
5 Reps
*Rest 2 minutes
EMOM x 5 minutes
3 Reps
*Rest 2 minutes
Every ‪0:30‬ seconds x 5 Minutes
1 Rep
*Try to go just 5# heavier than last weeks!
Last weeks % were
1st EMOM 55%
2nd EMOM 62%
3rd EMOM 72%

*Rest 2 minutes
-then-
WOD 5 Rounds each (10 Rds Total)
20 reps Bar Facing Burpees
*Alternate 1:1 with a partner on the burpees! OR rest 1 minute after each set.

Go right from the snatches into the burpees!

POST CORE
3X
20 GHD SIT UPS
20 BACKEXTENSION
20 standing windmill (barbell )

 

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