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13.02.27 Wednesday

26
Feb

13.02.27 Wednesday

 

Warm-up series
– 5min row
– 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets

Rx:
snatch (full) 1 x 7s
OHS (work up to heavy double) x 5
ME Chins non-kip (between sets) x3

Rx+:
Block Pwr snatch + 1 OHS – heavy singles x 7s
Hang Snatch pulls 3 x 3s
Back squat: 85% Of mon 3 x 5s

Rx+ Cond:
1a) Reverse Hyper: 15 x 3s
1b) Dips: 6 x 3s
1c) Chins 8 x 3s

WOD:
10 rounds
12 plate top side half moons 45/35
6 pull ups
12 BB standing lunges 135/93

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