Wednesday 12/12/18

Strength Cycle: Cycle 3 – Week 1 of 5

Strength/Skill
OTM for 10min
Life: Power Snatch + Hang Power Snatch
Sport: Squat Snatch + OHS + Hang Squat Snatch + OHS

1 Rep @ 70%+ of 1RM of Snatch Complex
*You can build throughout the sets. That’s a LOT of work to complete in one minute, so you have to move quickly. This will feel like a conditioning piece by the time we’re done.

WOD
5 Rounds
10 Power Snatch – L: 75/55; Spl: 95/65; S: 115/75
20 Box Step Ups; Spl: 10 Pistols: S: 20 Pistols
*Cap = 15min. By round 4, those snatches are no longer going to feel snappy. The box/pistols are going to sap the legs. Be aware of that going into the WOD so you can break up things as needed early-on.

Cooldown
Pigeon on Box

Daily Reading
1. The Secret to Lifting Forever
2. Why You Have “Tight” Hips and What to Do About It

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