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Friday

20
May

Friday

 

SKILL

 

3 Rounds or 10 min

 

10 Hand Walk over plate (45#)

10 Cossack Squats

10 Walking Lunges

40 mtr High Knee Skips

10 Superman (3 sec hold)

 

STRENGTH

 

Front Squats

 

In 15 min establish a heavy 2-RM for today

 

***During the 15 min perform (break it up) 3 sets x 2-3 reps of Snatch Pull +Power Snatch + Snatch drop (empty BB)***

 

 

WOD

 

AMRAP in 20 min

 

16 Burpees

5 Squat Snatches (135/95)(95/65)(75/55-35)

20 Box Jumps

19 Push Ups

7 Pull Ups

400 m Run