Friday 28th of December

 

 

Warm up

3 RNFT
100m Build-up run each rd + Kettlebell Warm-up
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

STRENGTH

POWER SNATCH –

Warm Up Sets:

EMOM for 3:00 (3 sets):

Set 1: 5 Power snatch (singles) @ 30% of 1RM

Set 2: 3 Power snatch (singles) @ 40% of 1RM

Set 3: 1 Power snatch @ 50% of 1RM

Working Sets: EMOM for 10:00 (10 sets)

 2 Power snatch Sets 1-3 @ 60% of 1RM snatch

Sets 4-7 @ 65% of 1RM snatch

Sets 8-10 @ 70% of 1RM snatch

WOD

 

400 Meter Run

10 Devil’s Presses (50/35 lb DBs)

20 Box Jump overs 24/20

 

 

 

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