Friday 5/5/17:

W/U CONDITIONING:

• tabata air squats

• Roxanne - jumping jacks & burpees!

• additional w/u coach's choice

STRENGTH:

WEEK 2 DAY 5

• strict press: 3x10

• Use a weight that is comfortable enough to maintain good form

• make each set heavier

• tempo snatch pulls: 3 sets

• 1 set: 10 sec to get to all positions on the way up and 10 seconds back down

• Use a weight that is comfortable enough to maintain good form & technique

• pause back squats: 3x5 at 60, 65, 70%, 75%

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

21-15-9-6-3:

• snatch 95/65

• box jump 24/20

(EXTRA CREDIT: snatch 115/85)

POST WOD ACCESSORY:

• 50 strict pull-ups

• 100 weighted sit ups

• use weight on chest or behind head

(EXTRA CREDIT: GHD sit-ups)

- Post results to comments.

#WOD