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Monday

16
Nov

Monday

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SKILL

Row 500m or Run 400m

then…

Snatch Barbell Warm Up

 

OLY

 

1 Power  Snatch + 1 Snatch Balance + 2 OHS

 

Take 15 min to build to a heavy complex for today

 

STRENGTH

 

Back Squats (Week 1 – cycle 2)

 

5 @ 40%

5 @ 50%

5 @ 60%

 

Working Sets

(rest/stretch 2-3 min btwn sets)

 

5 @ 65%

5 @ 75%

5+ @ 85% (goal is to max reps after the 5th rep)

 

WOD

 

For Time:

 

10 Thrusters (95/65)(75/55-45)

10 SDHP

10 Push Jerks

10 OHS

10 Front Squats

10 Pull Ups

60 DU’s

 

(10 min cap)