400 for Sarah
Weightlifting / Strength:
A. Hang squat clean + split jerk + front squat + split jerk ; build to max
B. Back SqT – 3×3 @85%
C. Strict press – 3×3 HEAVY
Conditioning:
A. AMRAP 10 @90+%
10 power snatch’s 95/63
5 bar muscle ups
10/8 cal bike
Rest 4 min
B. AMRAP 10 @90%+%
10 ohs 95/63
10 kipping hspu
10 box jumps 30/24
Rest 1 min
C. AMRAP 10 @ 70-80%
350m row
35 double unders
30′ hs walk
Training Options / Accessory:
A. Single arm db / Kb SqT snatch. 5×5 – working positioning and Rythm
B. L-Sit progression adding :30 to your last accrued day
C. Crossover symmtry
D. 65 pvc dislocates
Gymnastics add On:
A. 5 rds
13 sprint pulls on rower
6 strict deficit hspu (Athlete chooses heights)
:45 legs only bike
Rest 2 min between
Rowing:
2:30 row at your last 500m split x 6 rds – rest 2:15 between
A.) Clean Complex- 250#
B.) Strict Press – 175 2×3, 185 for 2.5
C.) 5+3/ 5 / 4+ row+ 35 + 1/4 handstand walk
D.) Dumbell Squat Snatch- sets with 30#,40# and 50#.
A. 176#
B. Didn’t do squats
C. 100×3, 104×2
Pm
A. Deadlift 220# 3×3 just working sets
B. Wod 1 almost as fast as Jon
C. Wod 2 faster than Jon
????