Friday

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 cuff isolation
+
30 sit-ups
20 jump squats

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) Snatch
7min to find a 3RM TnG
*Then drop to 90% of the 3RM for 3 HPS OTMx4

 

 

WOD
With A Running Clock
2 rounds
1min PP @ 50% of 1RM C&J
2min AB

Rest 2min

2 rounds
1min Squat Clean @ 50% of 1RM C&J
2min BBJO

Rest 2min

2 rounds
1min Thrusters @ 50% of 1RM C&J
2min Burpee Ring MU

 

 

Cool Down
1.) 3 rounds
10 pass thru
30sec foam roll t-spine
2.) Row 3min

2017-10-02T00:02:46+00:00 October 2nd, 2017|WOD|