May 24, 2017

STRENGTH: Back squat 5 x 5 x 5 x 5

WOD: AMRAP in 15 min,
20 cal row

20 x Front Rack Lunges
20 x hand release push ups

 

 OLYMPIC LIFTING

SKILL/STRENGTH: 1) Snatch Pull + Power Snatch + Snatch w/2 sec pause @ bottom

Every 2:00 complete 1 set for a total of 8 sets, (1+1+1) @ 60-65% of 1RM

WOD: 10 minute AMRAP

5 x overhead squats

7 x burpee over barbell

9 x toes to bar