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Monday August 6

SKILL: POWER SNATCH

  • Heavy Single, every 2 min for 10min

W.O.D

“RANDY”

75 Power Snatches (75/55)

OPEN/PERFORMANCE– as written
FITNESS– 65/45
  • 10min time cap.
  • 1 sec for each rep not completed within cap.
  • In terms of a specific break-up strategy, here are a few:

– 21-18-15-12-9
– 5×15
– 5×10, 8-8-7

Stimulus wise however, we are looking for a light and fast barbell that we are always completing7+ reps on in each set.If we are reduced to sets of slow 5’s, chances are we are a touch too heavy today, and best to modify to a slightly lower weight and go faster!!

 

RECOVERY

5min on the Assault Bike IMMEDIETLY AFTER IF POSSOBLE!

5min Lower Back Stretch on the wall, alternating between legs straight up (soles to the ceiling) and legs perpendicular to the floor.

 

TEEN

“Barbed Wire”

20MIN AMRAP

200 Meter Run
10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats

 

 

 

Melinda MettenMonday August 6

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