MONDAY 4-22-19

ROW

5 Rounds

:50 easy

:10 hard

WARM UP

3 deadlifts

3 snatch high pulls

3 muscle snatches

3 tempo overhead squats (OHS), tempo 23X1

3 snatch balances

3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)

3 hang (squat) snatches

– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

A. Snatch

go every 90 seconds – 2 minutes

6 x 1.1 @ 70-85%

6 x 1 @ 80-90%

Notes. Start by doing doubles (1.1 = drop between each rep) @ 70% up to no higher than 85% then continue with singles (1) @ 80% up to no higher than 90%. Only build up on weight if your form is good, otherwise it is fine to stay at lighter weights.

WOD

For time

400 m run

6 Power clean@ 155/105lbs

6 Front squat @(155/105lbs)

12 toes to bar

24 Pull up

12 toes to bar

6 Front squat @  (155/105lbs)

6 Power clean @  (155/105lbs)

400 m run

Time cap. 11-minutes

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