June 5th, 2017

 

Lift
Back Squat 3 x 3 @87.5%   1 x 10 @ 70%
Overhead Squat 2 x 2 @87.5% with a 2 second pause in the bottom position

Posterior Chain Work
E2MOM 16
20 Box step ups @40#/20# db's
10 banded good mornings @green band

WOD
2 Rounds for Time
9-6-3
Full Snatch @165#/110#
50-40-30 double unders
rest 2 mins between rounds

Post WOD
Row 2 k at recovery pace then 500 at 10 seconds slower than pr pace then 1 k at recovery pace

Connor MartinComment