Thursday, August 1, 2019

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(Lactate Threshold)

WOD Review then warm up all together: 60 sec row, 10 wall squats, 10 BB straight leg deads, 10 BB/PVC back rack jerks, then 3 PVC/BB reps of each: high hip power snatch,

high hip squat snatch, hang power snatch, hang squat snatch, power snatch, squat snatch

SOD

In 18 minutes, build to a challenging Snatch (power or squat)

OR

*For those focusing more on technique complete 2-3 sets and 3 reps of each of:

High hip power snatch

High hip squat snatch

Hang power snatch

Hang squat snatch

Power snatch

Squat snatch

WOD

3 Rounds for time

15 Toes to bar (Mod: Straight leg toes to hip/chest)

10 Deadlifts (185/135) (50+ 155/105)

15 BB Hop overs (over and back =1)

10 Ring dips (Mod: Push-ups)

15 WB (25/20 10/9) (50+ 20/14 10/9)