Warmup:
Hips and hams till loose
1 x 800 m run
1 x 750 row
Hips and hams some more
Oly:
Hang snatch: 70% x 3 x 4
Jerk: 78% x 3 x 2, 81% x 3 x 2
Main:
Sumo dead vs. chains: find heavy single
Assistance and abs:
Clean pull: 100% x 3 x 5
Hypers 3 x 10 heavy
3 x 15 ab wheel
100 band good mornings
Wod:
45 thrusters 135/95
EMOM: 5 burpees
For time
Wod 2:
Prowler 7 x 50 m sprints 180#
Rest as needed
Rest 3 min
Air dyne 5 min as far as possible
Rest 3 min
Max double unders in 3 min
No comments:
Post a Comment