FRIDAY, 5 August 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
Coaches choice of dynamic warm-ups
• 3 sets:
1) Wide Grip Muscle Up Rows x 2 (swap with Butterfly Kips if not yet proficient)
4) L-Sit on Parallettes x 10 seconds
Strength/Skill
BEGINNER STRENGTH
1) Overhead Squat: 3 x 5
2) Press: 3 x 5
- Rest 1 minute between each set.
INTERMEDIATE STRENGTH
1) Overhead Squat: 3 x 5 @ 75% OHS 1RM
2) Press: 3 x 5 @ 75% Press 1RM
- Rest 1 minute between each set.
WOD
1) For time:
Run, 1 mile
- Rest 3 minutes then,
2) As many rounds as possible in 5 minutes:
30 Double Unders
15 Power Snatch, 75/55#
• Post time for 1 mile AND rounds for #2 to comments.
Extra Work (Add to Main Session or Complete 4+ hours AFTER Main Session):
WEIGHTLIFTING (if added to Main Session, perform first)
High Hang Snatch: 5 x 3 – heaviest possible, rest 60-90 sec. DEMO VIDEO
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