Wednesday, 3/6

Power Snatch + Pause Overhead Squat Complex

5 Sets Of The Following

3 Power Snatches +1 OHS With 3 Second Pause At Bottom
Set #1 65%
Set #2 70%
Set #3 75%
Set #4 80%
Set #5 85%

% Of 1RM Power Snatch

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and specific movement patterns, while keeping the overall impact on the lower side.

Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike
Station #4 - 10 Overhead Squats (95/65) + 3-5 MU
Station #5 - 1:00 Moderate Row/Bike
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)


Freddy HansenComment