Friday, June 14th

Friday, June 14th

Warm-up
Warm-up
A. Activation Bike/Row/Ski
3 minutes @low intensity

B. PNF lat stretch on bench 10-15 rep
– Contraction for 7-10 seconds (pushing elbows on the bench) – Stretch for 7-10 seconds
– relax as needed

C. 2 sets
5 Muscle snatch, no hook grip no contact
5 Pressing snatch balance
5 sots presses

Weightlifting
Split Jerk (Weight)
5 sets
3 front squat + 2 split jerk @ ascending

Metcon
Metcon (Time)
2 rounds for time
75 Wallballs @ 20/14
50 cal Row
15 Bar Muscle ups

Comp

Weightlifting
Power Snatch (5 x 4)
(cluster set)*
perform 2 reps TNG, rest 5-10 seconds then 2 singles. Go as heavy as you can

Weightlifting
Clean Pull (4 x 4 @85-90%)
Clean pull off risers @2’’

Power conditioning
Metcon
Kneeling jump into box jump 3×6

Post chain
Metcon
Glute bridge, hold top 3 seconds
4 x 10

Core
Metcon
3 sets
15-20 unbroken TTB
15 leg raises
rest 2-3 mintues between sets

Stability
Metcon
Single leg RDL on bosu ball
4 x 6/6

filed under: WOD