Monday May 9, 2016

(Mental Toughness / Phosphogenic 1-10 sec bursts)

Warm-up (15 min)

SOD 

Back Squat - 7 x 2^. First squat has a full second pause at bottom, 2nd squat, regular speed. Start at 55-60%. (18 min)

Warm-up Squat Snatch while resting between sets.

WOD 1 

EMOM for 6 min:  

Intermediate to Advanced Oly: 1 rep of Squat Snatch: 60% and ^ each round.

Beginner to Intermediate Oly: 2-3 reps of Squat Snatch: focus on technique at lighter weight.

THEN, with clock still running:

WOD 2 

EMOM for 6 min:

Intermediate to Advanced OLY: 1 rep of Push or Split Jerk (from the rack): start at last Squat Snatch weight and ^ each round.

Beginner to Intermediate OLY: 2-3 reps: Push or Split Jerk (from the rack): 60% and ^ each round.