11/14 Wednesday

WARM-UP

4rnds:

10 Ring Rows

10 PVC Pass Throughs

5 PVC OHS

5 PVC Drop Snatch

5 Muscle Snatch with bar

 

Fitness

4 Position Power Snatch (high hang, above knee, below knee, floor) light loads, x 4 sets, :90 min rest

 

XFitSport

4 Position Squat Snatch (high hang, above knee, below knee, floor) Posture and Position determine loads, x 4 sets, 2 min

+

Split Jerk, 3 reps @ 70% RM x 5 sets, 3 min

Fitness/XFitSport

10 minutes of work @ 75% effort:

50ft Bear Crawl (yeah!)

15 DL @ 75/65lb

15 Sit-ups

–5 min recovery

10 min @ 75%:

20 Walking Lunges

20 unbroken Double Unders (x 3 sets for Sport)

–5 min recovery

10 min @ 75%:

10 OHS @ 65/45lb

Airdyne 800m