Tuesday, August 14, 2018

Wednesday



Group warm up
Line Drills
Empty Bar warm up

Strength
Snatch balance
3 sets of 3 (keep it light)
3 reps @empty Bar (if you have good form increase weight each set)

then...
Four sets of:
Hang Snatch x 3 reps @ 70-75% of 1-RM Snatch
Rest 2 minutes
Pause for a count of “one-one-thousand” at mid-thigh before each of the three reps, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

Metcon:
in 4 minutes complete the following
18 thrusters 95/65, 75/55, 65/35
18 burpees
in the remaining time - Max calorie Row

2 min rest

in 4 minutes complete the following
15 thrusters
15 burpees
in the remaining time - Max Double unders

2 min rest

in 4 minutes complete the following
12 thrusters
12 burpees
in the remaining time - Max Sprints (2nd red line and back = 2)

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