Wod # 1 O-lift
Snatch - 75% x 1 x 3
- Snatch pull - 97% x 3 x 3
- Snatch deadlift - 105% x 3 x 3
- Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
Wod #2
1-3-5-7-9
Muscle Ups
Squat Clean to Overhead (225-205-185-155-135#) 155-140-130-110-95 Athlete must change out their own weight between sets.
If no muscle ups do progression with band
WOrk on handstand walking skills
No comments:
Post a Comment