FRIDAY
| Strength
For Load
Touch and Go snatch practice 3-3-3-3-3 @2:00
Touch and go practice on a low rep range. Think about foot position and bar path, lower back should not be ringing off after this one. Start at 50% of your 1rm and build across the 5 sets. Work on bar path and ensuring you re-engage at the bottom of each rep. |
| WOD
16-Minute AMRAP
15 Box Jumps (24/20 inches) 12 Power Snatches (40/30) 9 T2B
Active: Straight leg raises
Lifestyle: 20/16, 30/20, knee raises
Slower build on this one as you don’t want to fry your grip moving from the snatches to the T2B. Snatches should move swiftly but TnG not required. Rounds should be between 2:30-3:00 consistently across the entire 16 mins. Ninjas could go 2:00 rounds but it would be hot. |