Wednesday, October 5, 2016

VOD

16 These are the things you are to do: Speak the truth to each other, and render true and sound judgment in your courts; Zechariah 8:16

Strength

4 sets of 2 hang power snatch into 2 snatch balance, all sets at 70-75% of 1RM snatch, rest up to 90sec betw sets

WOD

16-min AMRAP
8 TTB
8 Burpees
8 KB Swings 50/70# (Russian)
8 Squats
100m shuttle run (50m out, 50m back)

Additional Work

1) Snatch: rest as needed betw all sets/reps
6 reps at 75% of 1RM
6 at 80%
12 more reps at any load 85% + phyf

2)3 rds at your own pace:
30sec plank 45/65#
12 GHD Sit-ups
10 sec L Sit Hold