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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