Thursday 1/26/17

Strength Cycle – Week 3

Strength/Skill
Accumulate 40 Reps of Touch & Go Power Snatch @ 75% 1RM
*Cap = 15min. This is “”For Time”” AND “”Fewest Sets Possible””, so take intelligent rest breaks, but push yourself. If you take less than 5min, you probably went too light. The work drops by 10 reps this week, but increases by 5%. Goal should be to faster than two weeks ago.

WOD
“13.1”
AMRAP 17
40 Burpees to 6″ Target
30 Power Snatch – 75/45
30 Burpees
30 Power Snatch – 135/75
20 Burpees
30 Power Snatch – 165/100
10 Burpees
Max Power Snatch @ 210/120
*Retesting another Open WOD. See you how stack up vs. 2013!

Unloaded
In 14min, complete:
10, 9, … 2, 1
KB Deadlifts
DB Thrusters
Situps
AKBS
No-Pushup Burpees
-then-
Max Wallballs in 2min
-then-
In 14min, complete:
1, 2, …9, 10
Box Step Overs
DB Manmakers

Daily Reading
1. 13 Undeniable Benefits of the Snatch
2. Pressure vs Balance in the Snatch & Clean Pull
3. Do Not Skip Your Shoulder Warm-Up! Do THIS Instead
4. I Was Amazed You Could Fix So Many Health Problems with A Change in Diet!

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