WEDNESDAY 11-28-18

Warm up

1000 meter Row- or- 800 m Run

 

WARM UP

1 X  500m row or 400 m RUN

THEN

1-2 Rounds for quality and range of motion:
10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)
10 Pull ups (sub banded strict pull-ups)
10 Dips (sub banded dips or box)

 

STRENGTH

POWER SNATCH + HANG POWER SNATCH
warm up to 75%

1 @40. 1 @50 1@60
Every 1:30 for 12:00 (8 sets):
1 Power snatch + 1 hang power snatch
Sets 1-3: @ 75% of 1RM power snatch
Sets 4-6: @ 80% of 1RM power snatch
Sets 7-8: @ 85% of 1RM power snatch

WOD

5 Rounds for time: CAP AT 12 MINUTES
20 Wall ball shots (20lbs/14lbs, 10ft/9ft)
20 GHD Sit-ups or weighted plate sit ups held at chest 20/10

Notes:
This should be performed unbroken and with little to no transition time. Most will perform this in sub-8:00, but can it be completed in 6:00 or less?

Accessory Work

No warm up necessary,,,,

Every 2:30 for 10:00 (4 sets):
5 Deadlift
Sets 1-2: @ 65%
Sets 3-4: @ 70%

 

 

 

 

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