Wednesday, April 13th WOD

Warm up:  500m row, coach-led BW drills and PVC work

-Burgener warm up



LV. A and B Strength:  3-Position Snatch (floor, below knee, above knee)

-3 sets at each:  65%, 70%, 75%

-Snatch Pull:  3x2 at 95%, 3x2 at 100%

-Back Squat:  5x5 at 75%

-Push Press:  5x5 at 75%


LV. C Strength:  Snatch

-8x2-pulling from above the knee

-Light weight

-Back Squat:  5x5 at 75%

-Push Press:  5x5 at 75%


Conditioning:  Every 3 minutes for 15 minutes perform

-2, 15ft Rope climbs

-40 yard sled push at 2x BW


Post:  400m jog + foam roll


Nick ProhaskaComment