12.22.2018

Saturday

 

Skills and Drills:

Alternating Movements

Tabata 1

a. Hollow Hold 

b. Superman (Arch)

Tabata 2

a. Hollow Rock

b. Arch Rock

BB CYCLING:

Power Snatch

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x2

C&J

60% 1x3+2, 70% 1x3+2, 75% 1x2+1, 80% 2x2+1

Strength:

Deficit Snatch High Pull (25#)

80% 4x3

Front Rack Lunge HAP

4x3+3

WOD:

21-18-15-12-9-6-3

DB Hang Power Clean (155/105) 50/35

S2OH