WEDNESDAY, 10 August 2016:
Warmup
WARM UP (15 minutes or less; select movement appropriate to skill level)
Run 400M
Coaches choice of dynamic warmup (line drills)
Strength/Skill
BEGINNER STRENGTH
1) High Bar Back Squat: 3 x 3
2) Power Snatch: 3 x 5
INTERMEDIATE STRENGTH
1) High Bar Back Squat: 3 x 3 @ 90% HBBS 1RM
2) Glute Ham Raise: 3 x 8
WOD
rep rounds for time:
21-15-9
Ball Slams, 20/14#
Pull Ups
Box Jumps, 24/20”
American Kettelbell Swings, 24/16kg
• Post time to whiteboard / comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING (if added to Main Session, perform first)
3 attempts (excluding warm up sets) to establish a 1RM Snatch.
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