12.19.2018

Wednesday

Skills and Drills:

30 reps of each

Strict C2B

Strict Ring Dip

Deficit Strict HSPU (45's)

for time

Compare to 12.12.2018

BB CYCLING:

Power Snatch

50% 1x2, 60% 1x2, 70% 2x2

Strength:

2 stop Snatch DL

Complete by pulling 1in off ground and pause for 3 sec, then above knee (end of leg extension and beginning of scoop) a hold for 3 sec. Do not finish.

75% 2x3, 80% 3x3

Single Leg Good Morning

4x5 ea. leg

OHS

50% 1x4, 60% 1x3, 65% 1x3, 70% 1x3

WOD:

Complete as many rounds in 30 minutes as you can of:

Run 400 meters

10 L-Pull-ups

15 Hip Extension with (25/15) pound dumbbell

20 Sit-ups with (25/15) pound dumbbell