1. Snatch complex:
Hi hang squat snatch + hang squat snatch + snatch: work up to a heavy set
*12:00 cap*
2. WOD
4 rounds for quality:
Reverse lunge X6+6
Twist + ext X10+10
*8:00 cap*
3. Finisher:
6 rounds of...
20 seconds ON / 20 seconds OFF
Box jumps (24/20)
Post loads and score to comments:
This week at BBCF:
Tuesday
Strength: clean complex
WOD: upperbody circuit
Wednesday
Strength: strict press
WOD: thrusters, pullups, situps
Thursday
Strength: Oly total
WOD: plyos
Friday
WOD: 15.3
Saturday
Shamrock Shuffle!!!!
Hi hang squat snatch + hang squat snatch + snatch: 70
ReplyDelete2. WOD
Reverse lunge X6+6 w yellow plate overhead
Twist + ext X10+10 round 1 20 med ball, rounds 2-6 15 med ball
20 seconds ON / 20 seconds OFF
Box jumps (24/20) - 24" box, 47 total
1. Snatch complex- 70#
ReplyDelete2. WOD
Reverse lunge x6+6--yellow plate overhead
Twist + ext x10+10----15# med ball
3. Finisher: Box Jumps- 54