8/1/19

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Barbell WOD:

1. POWER SNATCH + 2 SNATCH GRIP PUSH PRESSES + HEAVING SNATCH BALANCE (5x1) @ 65% of 1 RM Snatch

2.) TEMPO FRONT SQUAT (3 SECOND ECCENTRIC + 1 SECOND PAUSE) 4x3 @ 70% of 1 RM Front Squat

3.) Bench Press 5x5 Work at 75% of your 1RM Bench Press

Accessory:

1.) 3x10 anderson squats (using yoke)

2.) 3 rounds: 5 dips, 5 supinated barbell rows

3.) Accumulate 2 mins of a weighted plank hold

Skill:

Parallette 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