W/U CONDITIONING:
Burgener warm-up with PVC
skill transfer with PVC
junkyard dog
additional w/u coach's choice
STRENGTH:
WEEK 1 DAY 4
TECHNIQUE WORK - maintain good form.
light snatches: 4x3
no heavier than 40% of 1RM (or lighter)
work speed & form
METCON:
FOR TIME:
800m run
4RFT:
7 squat cleans 135/95
7 burpee box jump overs 24"/20"
800m run
POST WOD ACCESSORY:
3 sets
max reps strict pull-ups
(EXTRA CREDIT: 5 sets)
- Post results to comments.
