Monday, April 4th WOD

Warm up:  800m run + coach-led BW drills and PVC work

 

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

-3 sets at each:  60%, 65%, 70%

-Snatch Pull:  3x2 at 90 and 95%

-Back Squat:  5x5 at 70%

-Push Press:  5x5 at 70%

 

LV. C Strength:  Snatch

-8x2-pulling from above the knee

-Light weight

-Back Squat:  5x5 at 70%

-Push Press:  5x5 at 70%

 

LV. A Conditioning:  10 minute EMOM

-Odd minutes:  1-5 Bar Muscle ups

-Even minutes:  6-10 Alternating pistols

 

LV. B Conditioning:  10 minute EMOM

-Odd minutes:  6-10 Banded alternating pistols

-Even minutes:  20 seconds ME Toes to bar

 

LV. C Conditioning:  10 minute EMOM

-Odd minutes:  20 seconds ME ball slams

-Even minutes:  20 seconds ME hanging knees

 

Post:  800m jog + foam roll