W/U CONDITIONING:
junkyard dog
Burgener warm-up with PVC
skill transfer with PVC
additional w/u coach's choice
STRENGTH:
WEEK 2 DAY 4
TECHNIQUE WORK - maintain good form.
light snatches: 4x3
light C&J: 4x3
no heavier than 30% 1RM (or lighter)
work speed & form
METCON:
4min AMRAP:
4 pull-ups
8 goblet squats 55/35
~ REST 2min ~
5RFT:
10 T2B
10 HSPU's
(EXTRA CREDIT: sub muscle-ups, alt. pistols, GHD sit-ups & strict HSPU's)
POST WOD ACCESSORY:
tabata plank jacks & plank push-ups
3 sets
max reps strict pull-ups
(EXTRA CREDIT: 5 sets)
- Post results to comments.
