3/21/19

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Barbell WOD:

1.) Muscle Snatch + OHS Work at 55% of your 1RM Snatch for 4x2.

2.) Back Squat- Work to 90% of your 1RM Back Squat for a single, then decrease weight by #45 for Drop Set 1x5.

3.) Push Jerk + Push Press Work at 50% of your 1RM Clean & Jerk across ALL sets below.

Complete the following sets each week applying the target increase:
Set 1: 3 Push Presses + 1 Push Jerk.
Set 2: 3 Push Presses + 2 Push Jerks.
Set 3: 3 Push Presses + 3 Push Jerks.
Set 4: 3 Push Presses + AMRAP Push Jerks.

Accessory:

1.) 3 rounds super set Seated DB/KB Press x8 into DB/KB Row x 8

2.) 3 round superset Rear foot elevated split squat (weighted) 8R/8L, directly into 5 broad jumps OR seated box jumps

3.) Accumulate 5 mins in plank (break up as needed, mix in different plank/side plank variations)

Skill: HSPU 3 rounds:

:30 frog stand balance, 10 pike HSPU from box, 5 HSPU negatives (either from a box or from the wall)