MONDAY 5-6-19

May 6

Warm up

5 Rounds Row

:50sec easy

:10 sec hard

Then

3 Romanian 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

STRENGTH

Main set

Snatch – 10 x 1 @ 70+%, go every 2 minutes

Notes. Start @ 70% and build up if your form is good.

WOD

For time

60 Double unders

10 Snatch@(135/95lbs)

20 Pull up

30/20 (cal) row

60 Double unders

10 OHS 135/95lbs

20 Toes to bar

30/20 (cal) row

60 Double unders

10 Cluster (135/95lbs)

20 Handstand push-ups

30/20 (cal) row

Time cap. 18-minutes

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