S/T
A. Snatch balance
1 x 3 @ 70% (of 1RM snatch- if your squat snatch was an empty bar, stick to that for the drill)
2 x 3 @ 75%
2 x 2 @ 80%
1 x 2 @ 85%
B. 40 back extensions (can be mixed in to the snatch balance sets)
WOD
2RFT - 15 min cap
50 DUs (sc: 2 mins of DU practice)
40 situps
30 OH squats (95/65)**
20 situps
10 burpees
**scale to a weight that looks/feels good- HEAVILY emphasize form over lbs/speed (#openarmpits)
A. Snatch balance
1 x 3 @ 70% (of 1RM snatch- if your squat snatch was an empty bar, stick to that for the drill)
2 x 3 @ 75%
2 x 2 @ 80%
1 x 2 @ 85%
B. 40 back extensions (can be mixed in to the snatch balance sets)
WOD
2RFT - 15 min cap
50 DUs (sc: 2 mins of DU practice)
40 situps
30 OH squats (95/65)**
20 situps
10 burpees
**scale to a weight that looks/feels good- HEAVILY emphasize form over lbs/speed (#openarmpits)
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