FRIDAY FEB 8th

WARM UP

 

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

THEN
Kettlebell Front Rack Warm-Up: 2 RNFT

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

then

15 Squat therapy squats

SNATCH –

Warm Up Sets

EMOM for 4:00 (4 sets):
Set 1: 3 Snatch @ 40% of 1RM snatch
Set 2: 2 Snatch @ 50% of 1RM snatch
Set 3: 1 Snatch @ 60% of 1RM snatch
Set 4: 1 Snatch @ 70% of 1RM snatch

WOD
For time:
100 Double unders
Into:

5 Rounds of:
0:20 L-sit (use box or benches)
10 Power cleans (165lbs/115lbs)

Into:
100 Double unders

Notes:
The 0:20 L-sit does not need to be completed unbroken. You may accumulate your time. Please be as accurate as possible during this session.

 

STRENGTH/POWER
Every 1:15 for 10:00 (8 sets):
2 Snatches
Sets 1-2 @ 70%
Sets 3-4 @ 75%
Sets 5-6 @ 80%
Sets 7-8 @ 85%

 

 

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