Friday October 2nd WOD

Warm up:  600m run + Coach-led PVC work

Strength:  Snatch complex (15 minutes to build to a 1RM or 1R heavy)

-Snatch-grip deadlift (pause below the knee)

-Hang squat snatch

-Overhead squat

Strength:  Strict (weighted) pull ups and dips

-5 sets

-build

-Sub regular strict pull ups/dips (banded or unbanded)

Prep:  High knees, butt kickers, soldier march and build ups

Conditioning:  4x100 yard run

-50/65/80/100%

-Cool down 200m jog

Post:  Foam roll quads, IT bands, glutes, calve

Nick ProhaskaComment