Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Shoulder Press (w/ Chains) - 5 Rep Max
WOD:
- 15 Deadlifts, 225 lbs
- 15 Handstand Push-ups
- 15 Pull-ups, 35 lbs
- 15 Thrusters, 95 lbs
Post weights and time to comments.
3 comments:
skill @ 95 for 3 pos
135 for heavy single think i could have gone a little heavier but been out of the gym for about a week and haven't been as good as i should have been since Garret and Bryan left.
wod 7:05
not sure if this was even a good time really felt like i was dragging however was able to crank out all 15 hspu without a break which i have never done so was pleased with that i've been holding my snatches and over head squats above my head after standing to help build my sholders (like you said) and at first didn't really notice anything but after taking a week off which i think did help i felt more upperbody strength than i had in a long time
also only did the pull ups at 35 not 45
Skill Work:
- [3 Position Snatch - 36,5 kg
- Snatch - 52,5 kg
Strength:
Shoulder Press - 1 x 5 x 57,5
WOD:
- 15 Deadlifts, 82,5 kg
- 15 Handstand Push-ups
- 15 Pull-ups, 10 kg
- 15 Thrusters, 42,5 kg
Time: 10:52
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