Wednesday 1/23/19

Strength Cycle: Open Prep Cycle – Week 1 of 4

Strength/Skill
AMRAP 3
Max Snatch @ 70% 1RM Power Snatch
Rest 3min
AMRAP 3
Max Snatch @ 75% 1RM
Rest 3min
AMRAP 3
Max Snatch @ 80% 1RM
*Snatch reps can be Power, Squat, or a mix of both. If you’re not sure of your 1RM, then base it off a 10-20lbs more than the Snatch Complex we hit last week.

WOD
AMRAP 16
Row 500/400m or Bike 1000/800m or Run 400m
21 Deadlifts – L: 155/95; Spl: 185/125; S: 225/155
-or 21 2-DB Deadifts – L: 30/20; Spl: 50/35; S: 70/50
*Shooting for 4+ rounds, which means ~120sec on the monostructural piece and ~60sec on the deadlifts.

Daily Reading
1. The Best Recovery Modality You’re Not Using
2. You Don’t Have to do Everything Right… Just Most of It

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