STRENGTH:
#back squats
Every :90 seconds for 9 minutes:
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
At the 12:00…..
#power snatch
On the 1:00x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 63%
Set #3 – 66%
Set #4 – 68%
*Changing to Singles…
Set #5 – 72%
Set #6 – 76%
Set #7 – 80%
Sets #8, 9, 10 – 84%
**BeachFit or those not wanting to do STRENGTH, complete:
#Seal Level
18 minutes
Max Meter Row
*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (53/35lbs)
10 KB Goblet Squats
WOD:
#body armor
3 Giant Sets,
16 KB Front Rack Reverse Lunges *go up from last week
8 Strict Toes to Bar *Strict TTB modification (laying leg raise), click HERE).
16 Barbell Good Mornings (45/35lbs)
8 Strict Toes to Bar
200m Run
