|a big wednesday!!|
1. in the hole front squat : 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.
3. pwr snatch + hang snatch: 1+1 x 6 sets. work up to 70% of best snatch.
4. back extensions on glute ham bench 4 sets x 5 reps. use weight on bar.
5. glute ham sit ups x 25.
1: Front squat: Work up to a 1 RM.
2: 16 minutes - EMOM, perform:
-Odd minute = Max rep bar muscle up
-Even minute = 30 seconds of triple unders.
WOD: 10 rounds - Every 60 seconds perform:
-3x deadlift (315#/225#)
-60m suicide sprint (5m-10m-15m)
-Max rep burpees
*Rest 2 minutes between rounds.
-50x strict chest to bar pullups
-50x strict rig dips
-50x glute ham raises
*Break up any way you choose