11.2.2018

Friday

Skills and Drills:

10 min EMOM

5 Pull Ups

5 T2B

5 C2B

BB CYCLING:

Snatch

60% 1x2, 70% 1x2, 80% 1x2, 85% 2x2

Power Clean & jerk

60% 1x3+3, 65% 2x3+3, 70% 2x3+3

Strength:

Clean DL

85% 4x4

WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

then,

WOD 2

Row 500m Sub 1:40/1:50 or 5sec above fastest 500m

rest 90sec

Row 500m add 5 sec i.e.(1:45/1:55)

rest 90sec

Row 500m add 5 sec

rest 90sec

Row 500m add 5 sec