4/30

30
Apr

4/30

Warmup: x10 snatch grip DL, hang power snatch, snatch balance, hip circles
Skill: Pistols – x10 ea leg
Strength: 10 minutes to establish a 1rm Snatch.
then….
1X20 Back Squat
(**This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.)
WOD: 20 deadlifts 155/105#
20 C2B Pull-ups
10 Push Jerks 155/105#15 C2B Pull-ups
10 Push Jerks 155/105#
10 C2B Pull-ups
10 Push Jerks 155/105#
5 C2B Pull-ups
10 Push Jerks 155/105#
20 deadlifts 155/105#