Wednesday 04192023

1.1.1 hang power snatch

rest 5 sec between reps

Work to a heavy !

-no starfishing

-powerful hip ext.

-strong oh position

Barbell Hip Thrust3 sets of 8 reps

Rest 30 seconds between sets

*aim for heavier than 10 from 2 weeks ago for all 3 sets.

WOD

Every 4:00 x 4 alternating sets: = 2 rds

1. 
   

20/15 Cal bike

30 Sec Wall Sit (90 degrees, feet flat)

10 Front Squats @ 40% of 1RM

2.

20/15 Cal bike

30 Sec Wall Sit (90 degress, feet flat)

20 Walking Lunge Steps @ 50/35lbs DBs (farmers)

scale calorie back if needed !! 15/10