Lower volume and this week we will hit some games wods or variations and have some fun.
(CAP60) also this week. Choose your 60 minutes worth
A. Power Snatch + OHS; @70-75% of max snatch x 7 singles; rest :60-:90 between
B. Back SqT: 3 x 3 @80%
A. 400m Run – TT
^establish accurate time trial here. We will use this number for some pacing splits forward.
*move bar forward each round
- Side alternating rows (db or kb) x 10 each side x 4 sets each
- Kneeling KB upright rows x 10-12 reps x 4 sets
- Banded face pulls 4 x 15
- Sorensen Hold : 3 x 1 min
- Db rear Fly : 3 x 15
- Banded quad ext – single leg 3 sets of 20 each side
- Crossover symmetry protocol