Thursday, October 21

Rebuild: 5:30pm (programming below)

Group Fitness:

Skill:

Double Under Practice

Strength:

1x [ 1 High Hang Snatch + 1 Hang Snatch ], pick load Every 1:30 for 12 mins.

70-75% 1RM Snatch

Pause for 2 secs in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

WOD: 

As many reps as possible in 10 mins of:

10 Double Unders 1 Power Snatch, 115/75 lbs

20 Double Unders 2 Power Snatches, 115/75 lbs

30 Double Unders 3 Power Snatches, 115/75 lbs ...

Continue adding 10 Double Under reps and 1 Power Snatch rep each round until time expires.

Rebuild:

A)

3-6-9-12-15-18
Russian KB Swing (HEAVY)

18-15-12-9-6-3
Goblet Squat with SAME KB as Swings

B)

6x10
Weighted Hanging Tucks (DB Between Feet)

Single Arm Landmine Rows (5R/5L)