MONDAY 8-19-19

WARM UP

3 Rounds:

50 Single Unders

250 Meter Row

200 Meter Run

*Increasing intensity

21-15-9

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

STRENGTH

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

SQUAT SNATCH

Warmup Sets:

Touch and Go Squat Snatches

5 Sets of 3

30%, 40% & 50 %

*Building to Opening Weight

Squat Snatch Stamina

On the Minute x 5:

5 Touch and Go Squat Snatches 60% of 1 rm

STIMULUS

• Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute

• If you have done this piece before, aim to beat your last score

• If you haven’t done this before, a good starting place is around 60% of your 1RM Snatch

• It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps

WOD

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

12 MIN TIME CAP

FOCUS AT 2 min for  DU , 4 min each on both run and cal Row .

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