Friday 5/15

Fitness

Strength:

A. Power snatch + hang power snatch + ohs 1+1+1 x 4 sets with perfect form 

B1. Hanging tuck hold - 30 sec. X 3 sets 

B2. Dips - 10 reps x 3 sets  

Wod: 

4 rounds for time

12 cal row 

9 hang power clean (95/65) 

6 shoulder to overhead 

Performance

Strength:

A. Snatch+ ohs - 1+2 reps x 4 sets busing each set 

B1. L-sit hold - 30 sec. X 3 sets 

B2. Ring dips - 10 reps x 3 sets 

 

Wod: 

4 rounds for time 

12 cal ab 

9 power clean 135/95

6 shoulder to overhead

The Zone: 

A. Tabata x2 back to back (alternating each set) 

- sit ups 

- jump rope 

Rest 5 minutes 

12 minute amrap 

350 meter row 

21 sit ups 

14 at squats 

7 hr push ups

 

Finisher

Core work- 

Take your time and complete 

- 2 minutes of plank 

- 30 arch rocks 

- 10 TGU (5 per arm alternating arms)