Wednesday, June 29, 2016


 ¼ Tabata WU
2 rounds at each (4 min total)
Dip shrug
High pull
Muscle snatch
Snatch balance


40 minutes on the clock

EMOM 8 min
Even: 3 snatch 70% (athlete choice of power or snatch)
Odd: 6-8 ctb pull ups


Rest 3 min
 
At 11:00 min:
EMOM 8 MIN
Even: 3 C&J 70% (athlete choice of power clean or squat clean)
Odd: max reps sit ups
 
Rest 3:00
 
At 22:00 min:
Death by PC&J 115/75 (Min 1: 1 C&J, Min 2: 2 C&J, Min 3: 3 C&J…)
 
This is Week 1 of a Clean and Snatch progression.
 
Mod WOD
2 min calf stretch: 1 R/1 L
1 min partner bully stretch

Optional
3 rounds for quality
30 sec hollow hold on GHD
8 KB GHD back extensions (hold last rep 20-30 sec)
2 slow hollowed out wall walks between each set

No comments:

Post a Comment