Monday, April 25th WOD

Warm up:  3 minute Jump rope

Plate clean to press and walking lunge/rotation with plate

 

 

LV. A and B Strength:  3-position snatch (floor, below the knee, above the knee)

-1 set at 60, 65, 70, 75, 80%; MAX

Snatch pull

-3x4 at 100%

Back squat

-5 reps at 70, 75, 80%; 5RM

Push press

-5 reps at 70, 75, 80%; 5RM

 

LV. C Strength:  Power snatch

-5 sets at light to moderate weight, focusing on opening hips fully and strong turnover

Back squat

-5 reps at 70, 75, 80%; 5RM

Push press

-5 reps at 70, 75, 80%; 5RM

 

LV. C Skill:  7 minute EMOM

-5 Banded pull ups + 5 push ups or banded bar dips

 

LV. A, B and C Conditioning:  1 mile run