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24
Jan

[youtube http://www.youtube.com/watch?v=GUl7UqbL3uc]

 

Coaches Rant: 

Are you working on your weaknesses or do you avoid them hoping they will magically disappear? They wont! (mine haven’t).

RX
Deadlift 1RM 15min
Back squat 85% (of Tues FS) x 2 x 3

RX+
Jerk – 1RM, 80% x 2 x 2
Mid-hang power clean – 2RM, 95% x 2, 90% x 2
Snatch balance – 1RM, 80% x 2 x 2
Back squat – 85% (of Tues FS) x 2 x 3

Conditioning ALL (no WOD):
1=45s rest btw

1a) 45s x 3 hollow hold RX+ L-sit hold (total attempts must =45s)
1b) 5×3 seated press or Bench Press

2=30s rest btw

2a) ME x3 Strict Chin-ups
2b) 3×3 Turkish get up (L+R)=1