TUESDAY 8-28-18

Warm up 2-3 X or10min

200 m ROW

SHPT

OHS

SNATCH BALANCE

SOTS PRESS

*Stretch or mobility coach’s choice 

EMPTY BARBELL WARM UP

3 position 3 sec pause followed by high pull

 

Sots Press

5X 3 build up to a heavy 3

Muscle Snatch

5 sets of 3 Reps

(Keep bar close quick turn over and no rebend)

10 Min EMOM 

Build to the weight being used (70%)

Every minute, on the minute, for 10 minutes (10 sets):

Snatch (squat)

5 min EMOTM

*2 reps @ 70% of 1-RM Snatch

5 Min EMOTM

*1 rep @ 75% of 1-RM Snatch

 

WOD FOR TIME 

1600 Meter Run

100 m  Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

800 Meter Run

100 M Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

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 )

Connecting to %s