O-Lift
Work up to a single hang snatch for the day
then
7x2 full squat snatch @ 80-85% of that number
High Bar Back Squat- 5x5 @ 85%
Power Jerk 5x2 @ 70%
Wod- #1
7 rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155/105#
Rest 1:1
Wod #2
For Max reps
2 rounds
1 min strict pull ups
rest 30 sec
1 min kipping pull ups
Hang Snatch - Worked up to 95
ReplyDelete7 sets of 2 full squat snatches @ 80
High Bar Back Squats 5 x 5 @ 145
Power Jerk - 5 x 2 @ 110
WOD 1 - @85, total working time - 17:15
WOD 2 - 14 strict total (8, 6)
31 Kipping total (17, 14)
Hang Snatch - Worked up to 90#
ReplyDelete7 sets of 2 full squat snatches @ 75
High Bar Back Squats 5 x 5 @ 170
Power Jerk - 5 x 2 @ 130
WOD 1 - @75, about 3 minutes per round (Left my paper at home)
WOD 2 - 9 strict total with the heavy band(5, 4ish-chin not REALLY over the bar)
18 Kipping total (10, 8)with the same band