|love my ride!!|
1. bar ski clean: 3 from mid thigh, work up to 65% x 3 x 2 sets. 70% x 3 x 3 sets.
2. clean pulls standing on a 2" block : work up to 95%x3, 100%x3x2. on last rep lower the wt in 10 sec.
3. rack jerks behind neck: 1, 1, 1, 1, 1 go as heavy as you can.
4. back extensions on glute ham, using weight x 10 reps x 3 sets.
5. 100 sit ups.
1) Pause front squat - In 12 minutes, work up to a max for the day.
2) 16 minutes - EMOM, perform:
-Odd minute = 1x snatch balance (increase weight each round so last rep is a 1RM)
-Even minute = 30m prowler push (AHAP)
3) 1x max rep unbroken chest to bar pull ups
WOD: Complete the following for time:
-20x hang squat snatch (135#/95#)
1) For time: 400m farmers walk (Body weight)
*Farmers walk = load barbell with your BW and walk 400m with the bar on your back.