MONDAY 10-22-18

MONDAY

Warm up 3x

ROW 100 m

10 SHPT

10 OHS

10 SOTS PRESS

10 Cossack squats

 

Conditioning prep

Empty barbell

10 Muscle Snatch 

10 Power snatch

Practice tall torso

Then 2 X

3 Hang Power Snatch

Increase load each round

0:10 Row Sprint

Part B PREP

5 kip swings

5 pull ups 

6 Double KB Front Rack Walking Lunge

WOD for time

A)

3 Rounds for time

20 unbroken Hang Power snatch 95/65

30/15 Cal Row

Rest 2 Min

After 3rd round Rest 

Additional 3 min rest total of 5 Min Rest 

B)

3ROUNDS for time

25 pull ups 

50 ft KB front rack walking Lunge (53/35)

100 m Sled Push 

(On grass, heavy but light enough to push w/fast moving feet the whole time)

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