Wednesday 04.08.15
Warm-up
5 minute run or row
then.. Good morning & hip mobility stretch
* burg warmup + skill transfer
Strength Testing Week
Deadlift: 5-3-1-1-1 (Finding your 1rm)
Snatch Grip Push Press: 3 x 5 (light load!)
* use this to warm shoulders up *
Olympic Lifting
5 x 1 power snatch + 1 hang power snatch
(building load)
5 x 1 snatch (squat)
(building load)
(Rest 90 seconds - 2 minutes b/t lifts)
Metcon
10-9-8-7-6-5-4-3-2-1
2 for 1 wallball shots (20/14) (10/9')
* After each set, 6 shuttles
10 minute time cap!