Oly Strength (45)
Snatch - 3 x 3 @ 75%, 2 x 2 @ 80%
Clean & Jerk - 3 x 2 @ 75%, 2 x 2 @80%
Snatch High-Pull - 1 x 3 @ 70%, 3 x 2 @ 75%
Hill Day
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across) 45 seconds rest
1B. Back Lunge Pistol 4 x 10 60 seconds rest
rest 5 minutes
2. 6 x 40 full speed uphill sprints (race someone) 60 seconds rest
rest as needed
3. Broad Jump 100 meters (not for time)
3. Broad Jump 100 meters (not for time)
A Hill Rectangle is 3/4 speed sprint uphill 40 meters,
jog across hill 10 meters, jog downhill 40 meters,
sprint back to the start, rest 45 seconds
WOD
Class WOD
Playing make up today and tomorrow. Did sprint work this morning. Squats and sled/prowler tonight.
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