Run 1600 meters
50 GHD sit-ups
50 back extensions
Run 800 meters
25 GHD sit-ups
25 back extensions
Run 400 meters
15 GHD sit-ups
15 back extensions
Buy In: 5-5-5 Snatch
Goal is to get comfortable with squat snatches, but power snatches OK as long as you are working towards the squat snatch. Starting with an empty bar, tak 3-4 sets to warm up to a medium-heavy weight. Then, perform 3 sets of 5 at this weight with 2 mins rest between. This is not meant to be an all out effort as you will be progressing in weight over the next 60-90 days.
5 minutes of double unders
5 minutes of 95/65 lb clean and push jerk
3 minutes of double unders
3 mintutes of 95/65 lb clean and push jerk
1 minute of double unders
1 minute of 95/65 lb clean and push jerk
This is a on a continuous running clock w no add'l time for rest/transition. Record reps for each exercise.
Mobility Wod:The 500th Video, Great Sub-Scap Shoulder Smash Drill
11:00 AM Class- Open Gym for Skill work.
Mobility WOD: It's Not Just Absolute Position, It's Stability as Well
SpeedBells: - No class tomorrow at Ponce.