Tuesday May 14th

Tuesday May 14th

Warm-up
2 rounds
60 seconds row/bike/run @easy
10 Plate ground to overhead @light 30 seconds plate squat hold
B. Mobility
B1. Elevated Banded ankle rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds

B2. PNF banded lat stretch 2 sets of 10 reps/arm

Snatch (Weight)
Snatch loading
5 sets ascending
2 singles @ 80-90%
Metcon (Time)
5 rounds for time
10 Deadlift @ 275/185
10 strict pull ups

Finisher
Metcon
Snatch, technical
4 sets, max 50%
2 hang high pulls
2 hang squat snatches 2 snatch balances

Behind the next snatch grip jerk 5 x 3 @ 75% RPE, across

100 KBS @ 24/16

Running or Biking (2x distance)
1. 3 x 800m run
rest 2 minutes between sets
2. 6 x 400m
rest 1 minute between sets
rest 4 minutes between sections

Stability
Poliquin step up
8/leg
Rest as needed between sets
Tempo: 3-1-3-0

filed under: WOD