October 2nd, 2017

Wod
5 sets
DB Bench Press x 8-10 reps
Rest 30-60sec
500m Row Sprint
Rest 2-3min
***Plan for about 30-35min for the 5 sets. Start with a heavy weight on your first set of DB BP. If you build, it shouldn't be more than 10# between your lightest and heaviest sets. Go hard on the rows! *Score = heaviest DB weight and fastest/slowest row times

Lift
Full Snatch
1. 5 TNG Snatch @70%
2. 2 TNG snatch @82.5%
3. 1 Snatch @87.5%
4. 1 Snatch @92.5%
5. 1 Snatch @95%
6. 1 Snatch @97.5-100%
between Sets 3 Seated Box jumps @42/36"

Skill
3 rounds
10 Arch Hollow swings on rings
10 Transition to the bottom of the ring dip
**Focsu is building technique and position. Come down when technique varries from optimal or deviates at all.

Connor MartinComment