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Wednesday 02282024

WARMUP


STRENGTH

8 sets for load(every :90 sec )

1 snatch pull

1 hang power snatch

1 hang squat snatch

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%

– Welcome to the “in-between cycles” week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on March 4.– Perform 8 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.


WOD

10RDS ( 5 each )

YOU GO I GO!

10 DB PUSH JERKS 50/30

6 SHUTTLE RUNS

3 WALL WALKS/ INCH WORM

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