2-5-18

2-5-18

WARM-UP

Tabata-20 on/ 10 off- 6Mins

-Plate GTO

-Hollow Hold

-Single Unders

-Air Squats


STRENGTH

PUSH JERK

EMOM-every 90secs for 6Mins

-1 Rep (moderate to heavy weight-building sets)

EMOM-every 2mins for 8mins

-1 Rep (Heavy)

____________

***Aim for heavier than last weeks reps of 2 and NO MISSES!!!

 


WOD

OPEN WOD 13.1

17Min Amrap

40 Burpees to Bar Touch

30 Snatches (75/45)

30 Burpees to Bar Touch

30 Snatches (135/75)

20 Burpees to Bar Touch

30 Snatches (165/100)

10 Burpees to Bar Touch

Max Reps Snatches at (210/120)

*Scale as needed but a weight increase needs to be made on each set of 30 snatches.


EXTRA WORK

Spend 10-15mins rolling out the traps/lats

-then-

Perform the White Board Double Under Practice Listed

 

 

 

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