Tuesday 7-3-18

Warm up

1 min bike

1 min Row

3X

10 SHPT

10 OHS

5 each arm kB sots press 

10 ghd Sit ups

10 Ring Row

Strength

Snatch Triples

-Work up to a heavy triple for the day. After about 75%, make smaller jumps of just 5-10# so that you get plenty of volume in as you work up! You should be looking at hopefully 4-6 sets of triples above that 75% mark, possibly more depending on how heavy you go for the day! Try and rest no more than 10-15 seconds between each rep, any more than that and it isn’t a triple!

WOD

Three rounds for time of:

10 Chest-to-Bar Pull-Ups

15 Box Jump-Overs (24″/20″)

20 Burpees

 

post wod

core

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