Power Snatch + OHS - 3x3 starting at 65%  and building load

-work on moving knees out of the way

 

*Threshold Training

 

OHS- Building to find 2RM

 

PostWOD:

400m cool down

Rig/bad shoulder stretch

Archer’s pose

Couch stretch

A.
Every minute, on the minute, for 10 minutes:
Jerk x 2 reps @ 70-85%

Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

10-5-3-1-1-1-3-5-10 reps of:

• BB bench press

Ladder 10-1
SDHP
PUSH UPS
( EACH SET RUN 100 METRES

90min Hike unplugged packed with basic essentials only (no music, phone etc)

21-15-9 reps for time of:

• BB sumo deadlift high pull (20/10 kg)
• BB thruster (20/10 kg)
• BB squat snatch (20/10 kg)

RETO salto de altura

For time:

• 135-lb. snatches, 50 reps

Post time to comments.

4 rounds

20 kb swings 70/53lbs
20 toes to bar
20 cal row

4 rounds:

• 1min Straight Pull-ups
• 1min Push Ups
• 3min Rest