Warm up: Run outside! 2 loops around the block (800 meters) Then do: 10 inchworms 10 back lunge with twist with PVC THEN 3x: 10 snatches (light!) 10 overhead squats facing wall (light!) 10 knee to elbow STRENGTH: Power Snatch to a 1 RM: 5-5-3-3-3-1-1-1 WOD: #1: "Power" 3 rounds for time 6 power snatches (heavy! 80% 3 rm) 10 pull ups 6 broad jumps (go far!!) **5 MINUTE REST** #2: "Speed" 3 rounds for time 200 meter sprint (across parking lot) 200 meter row 50 double unders (do them!! Or...250 singles)
Posted on: Thu, 13 Jun 2013 04:56:12 +0000
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