Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
Incline Bench Press (w/ Bands) - Set a new 5 Rep Max
WOD:
21-15-9
- Sandbag Clean and Throw, 30% of bodyweight
- Burpees
A Clean and Throw is completed by cleaning the weight to the shoulders followed by a push jerk-esque knee bend/hip drive and explosively throwing the sandbag up and away from your body. Go for max distance on each throw. On each consecutive rep, try to get the sandbag back to the same place where you threw the previous rep from.
Post weights and time to comments.
3 comments:
Skill Work:
- 2 Position Snatch - 32,5 kg
- Snatch Deadlift - 56,5 kg
Strength:
Incline Bench Press - Set a new 5 Rep Max
1 x 5 x 54,5 kg
WOD:
21-15-9
- C&J 32,5 kg
- Burpees
Time: 16:29
No bands, because my weights are still too low, and no sandbags, due to space constraints (and lack of throwable sandbags).
Say, am I the only one posting to the comments? I feel all lonely here... :)
I guess you are. That's the unfortunate part about posting workouts that are relatively equipment intensive. Although you seem to be doing a good job!
- Alex
Thanks! It's a great program.
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