Strength
1. Snatch
2 x 2 @ 80%, 3 x 1 @ 80%
2. Behind the Neck Snatch Grip Press
4 x 4 @ HAP
3. Deficit Snatch Grip Deadlift
4 x 4 @ HAP
Conditioning
Tempo Run
Warm Up - 400M
All Out Work - 2 Mile
Cool Down - 400 M
All Out Work is at a tempo pace like previous weeks.
WOD
Class WOD
Had some catching up to do...
ReplyDeletePower Snatch - 3x2@150#
Power C&J - 4x1@205#
HBBS - 10@195#, 8@225#, 8@245#, 7@260#
Front Squat - 5@175#, 5@190#, 2x5@205#
Bent Over Tempo KB Row - 4x5,6,7,8 (5 sec down each rep), 12 rep burnout
Tempo Bar Dips - 4x5,5,7,9 (5 sec down each rep), 12 rep burnout