Strength Cycle: Cycle 3 – Week 4
Strength/Skill
E90sec for 12:00 (8 Rounds)
2 Snatch Complex = Squat Snatch + Hang Squat Snatch + OHS x 2 @ 75+% of 1RM
*We increase the reps this week, but give ourselves a little more time to complete them. We’re looking to blur the lines between lifting and conditioning. Start at 75% and build if it looks good, or back off if it’s heavy today.
WOD
3 Rounds
15 L: Front Squats; Spl/S: OHS – L: 45/35; Spl: 75/55; S: 95/65
15 Thrusters
L: 15 1-DB Snatch – 35/25; Spl: 4 Wall Walks or 25′; S: 50′ HS Walk
Rest 2min
*We want to see sprint pace on the FS/OHS & Thrusters, then work on getting upside down while fatigued. If that’s not your thing, then go for the DB Snatch. That’ll still be a good test for stabilizing your shoulder at lockout.
Daily Reading
1. Everything You Heard About Sugar is Wrong
2. Why We Can’t Sit Quietly In A Room Alone