WEDNESDAY
| Strength
For load
Overhead squat 6 x 3 Increase across, starting at 70% of your 1RM. Lift every 2:30 minutes
OHS should start at approx 70% and then build. We haven’t gone OH with the squats for a while so concentrate on active shoulders and a solid midline. |
| WOD
3 rounds for time
12 HSPU 50ft DB Front rack lunges 2×22.5kg/2x15kg 9 snatches 43kg/30kg 50ft DB Front rack lunges
14 min cap
Rx+ Wall facing or SHSPU
Active– 8 HSPU 15/10, 35/25
Lifestyle: Pike HSPU, 15/10 single DB lunges, 30/20.
With the WOD approach aiming for a pace that allows 1 minute per movement or less. HSPU option should be in 3 sets or less and snatch weight should not be a sticking point. |