Skill Work:
[3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
Snatch - Heavy Single
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.
Post weights and splits to comments.
3 comments:
3PosSnatch+OHS: 36,5 kg
Snatch: 1 x 52,5 kg
Deadlift: 1 x 3 x 115,5 kg
Subbed Burpees for the sprints
15 (01:03)
10 (00:43)
5 (00:20)
10 (00:41)
15 (01:04)
Zorg, is there a reason that you don't sprint?
Several, actually:
There's loads of snow, ice and half-frozen sludge outside. Snow sucks.
Also, I don't have a convenient sprinting track/area/space nearby; and I don't want to have a 20 minute break in the middle of working out while I walk from my flat to where I could do sprints (I'm working out at home).
When the WOD calls for 5k, that's cool, I have a route where I can do that. Shorter sprints is difficult.
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