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
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
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