THURSDAY 1/3/19

 

 

Warm-Up
2 Rounds:
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

3 Wallealks

5 Squat therapy squats

SNATCH  WARM UP SETS

EMOM for 3:00 (3 sets):
2 Snatch
Set 1: @ 40% of 1RM snatch
Set 2: @ 50% of 1RM snatch
Set 3: @ 60% of 1RM snatch

 

SNATCH – WEIGHTLIFTING

Every 1:30 for 15:00 (10 sets):
2 Snatch
Sets 1-2 @ 70%
Sets 3-4 @ 75%
Sets 5-7 @ 80%
Sets 8-10 @ 85%

Followed by…

Push Press Warm Up

fron Rack

EMOM for 3:00 (3 sets):
Set 1: 5 Push press (light)
Set 2: 5 Push press (medium)
Set 3: 5 Push press (medium heavy)

 

 

PUSH PRESS
In 12:00,
Find a 5RM push press

 

WOD

5 Rounds for time:

30 Double unders

10 Handstand push-ups

 

 

 

 

 

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