​2/7/2019

Barbell WOD:

1.) No Hook/No Feet Snatch (No hook grip, no moving the feet.) Work at 70% of your 1RM Snatch 5x1

2.) Back Squats 4x3 Work at 80% of your 1RM Back Squat. Keep the weight consistent across the work sets.

3.) Snatch Grp Deadlift 4x 3 Work at 100% of your 1RM Snatch. Keep the weight consistent across the work sets.

 

Accessory:

1.) 3x Bent over DB row x10, straight into max effort push ups

2.) Hip Thrusters 3x10

3.) 3x15 reverse crunches

 

Skill:

Work spend 10-15 mins on holding a tuck position on the parallettes, experimenting straightening each leg (1 at a time), shoot thrus, push ups