Warm up:
3 x 500m row
3 x 10 weighted pistol
roller to quads, IT and calfs
bands to hips and shoulders
Oly:
3-position Snatch: 65% x 2 sets; 70% x 3 sets
Snatch pull: 90% x 7 x 4
Snatch push press: 70% x 5 x 2; 75% x 5 x 2
WOD 1 :
3 rounds for time:
row 500
12 dumbell hang cleans 40#/25#
21 box jumps 24/20
WOD 2:
4 x 800 m with equal rest in between
post times
Finisher:
3 x 20 hypers
10 min on roller
AOD
No comments:
Post a Comment