Tuesday 21/08/18
A. WARM-UP x3
-x10 PVC shoulders
-x10+x10 leg swings
-x10 PVC OH squats
-x10 floor hip openers + OH PVC press
-x20 single unders
B. E2M FOR 12MINS – BACK SQUATS
x6 @65-70%
x5 @70-75%
x4 @80%
x3 @85%
x2 @90%
x2 @90+%
C. EMPTY BARBELL WARM-UP
-shrug from each position
-high pull from each position
-power snatch from each position
-5 OH squats
D. E1.5M FOR 6MINS
3-position snatch (high hang, hang, floor)
E. WOD – FOR TIME
21 – 15 – 9 : power snatches
30 DUs after each set (60 singles)
(time cap: 8mins)
(RX: 45kg/30kg , Sc: 30kg/20kg, Beg: 20kg/15kg)