COMMUNITY WOD SATURDAY @9AM!!!
***Everyone is FREE***
2 Sets (10Mins)
-10 Negative Push-Ups (as slow as possible)
-10 Single Arm Db Romanian Deadlifts (each leg-slow/focused on balance)
-60secs Single Unders
1) Incline Alternating DB Bench Press- 16 reps total
2) Good Mornings- 8 reps (4sec descent) (heavier than last week)
***Make sure that all weights are based off the tempo and set unbroken….you should always have enough left to be able to do a few reps extra, dont squeeze out a weight sloppy at 100% max weight.
EMOM-every 90secs for 15Mins
-3 Snatch Deadlifts (use 60% of your 1RM Power Snatch)
-3 Hang Power Snatches
-25 Double Unders
*The goal here is not how fast you can do these rounds, focus on perfect positioning on the deadlifts acting like youre going to be actually snatching the barbell. Keep a very tight back the whole way up and down, dont let the factor of touch and go deadlifts make you have sloppy/loose form!
On hang PS make sure that youre using great technique and making hip contact each rep!
DAILY BONUS CHALLENGE
-30sec Wall Facing HS Hold
*Rest as needed between*
*Focus on perfect positioning