Monday 140818

Week 3 Day 1

Warm Up:

Sled drag 5 min

Airdyne 5 min

Hip/Lower back/Hams stretch for 10 min

Main:

Safety Squat Bar Box Squat: 1 Rep Max

Then 80% for max reps

Assistance:

Stiff legged Deadlift: 5 x 10 reps ( go heavier from last week)

GHR: 3 x amrap ( use heavier weight)

Hypers: 3 x 25 reps ( go heavier from last week)

Band abs: 3 x 25 reps:

Rest 2- 3 hours:

WOD:

Power snatch ladder:

In 1 minute complete:

1 Power snatch: 

Remainder of min is max double unders

1 min rest

Set 1:75%, Set 2: 80%, Set 3: 85%, 90%, 95%, 85%, 80%, 75%

Rest 5 min:

EMOM x 10 

15 WallBalls 30/20

AOD