MON12DEC2016

WOD

Strength
Front Squat: 6 sets of 3 @ 75-85%

Conditioning
In teams of 3, rotating for AMRAP in 15 minutes:
5 Power Cleans (135/95)
10 Cal Row
15 Air Squats

Extra

Every 90 sec. for 9 sets – Full snatch + power snatch
…focus on consistent footwork in full and power
-start at ~50% and build

12 min. EMOM for technique
1- 20 sec. of Kipping pullups
2- 20 sec. of TTB
3- 20 sec. of CTB pullups
*only butterfly if kip stays tight and consistent

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s