11.19.2018

Monday

Skills and Drills:

5 rds

10 strict ring row (feet above hands)

10m slide to hollow

BB CYCLING:

Snatch (Singles)

60% 1x2, 70% 1x2, 80% 1x2, 85% 1x2, 90%1x1, 80% 1x2, 85% 1x2, 90% 1x1

Strength:

Snatch High Pull

90% 4x2

Front Squat

60% 1x3, 70% 1x3, 80% 1x3, 85% 1x3, 90% 1x2, 80% 1x3, 85% 1x2

WOD

1 mile on Echo Bike

21 Thruster (95/65)

15 Chest to Bar Pull-ups

.75 miles on Echo Bike

18 Thruster (95/65)

12 Chest to bar Pull-ups

.5 miles on Echo Bike

15 Thruster (95/65)

9 Chest to bar Pull-ups