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13.03.25 Monday

24
Mar

13.03.25 Monday

 

 

Coaches Rant:

Holy quads!

Warm-up:
-500m row
Running drill 1 
-Burgner Warm-up

RX 
Power snatch 1.1.1.1.1
Power Jerk; 2.2.2.2.2
Back squat; 3.3.2.1

RX+
WU:
-500m row 
-ME Handstand hold (wall/ freestanding)
-Running drill 1

3Pos Stall Snatch (1’ off ground, top knee, mid thigh) (3sec pause) 1×7
Pause Jerk – heavy 5, 95% x 5, 90% x 5
Back squat- heavy single; 80% of HS x 1 x 3

• Stall Snatch: come to a complete stop in each of the positions for 3 seconds. Finish the snatch in the final Position (mid thigh) 
• Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

WOD:
5 Rounds
5 Pull-ups (rx+ CTB)
10 Push-ups
15 Kb swings 53/35

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