Wednesday 1/10/18

By January 9, 2018 WODs No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E2M8M
3 Snatch Complex @ 70+% of 1RM

Life = Power Snatch + Hang Power Snatch
Sport = Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

*Build throughout the sets. Focus on moving smoothly around the barbell, but get thru the movement quickly. Time under tension is a killer here.

WOD
4 Rounds
AMRAP 2
Thrusters – L: 75/55; S: 95/65 or DBs 50/35
Max Double Unders in remaining time
Rest 2min

Thrusters
R1 – 18
R2 – 15
R3 – 12
R4 – 9
*Your goal should be to stay unbroken on the thrusters the entire time.

Cooldown
Calf Smash on Barbell
Calf Stretch on Rig

Optional Run Programming
3 Rounds
Run 100m
Rest 30sec
-then:
3 Rounds
Run 200m
Rest 1min
-then:
3 Rounds
Run 400m
Rest 2min

Daily Reading
1. 3 CNS Fatigue Myths
2. You’ll Be Shelling Out More Money For Eggs In 2018
3. Slay Your Own Giants
4. The Food Combo That Makes You Fat

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