Wednesday, December 20th
Strength: Work with a mdoerate load today or 75% of your 1RM Snatch. The weight you choose should be heavy enough to feel but light enough to practice perfect sets.
Metcon: Complexes are very challenging in terms of the demand they place on the body. Be careful with not choosing the right load. You should be able to complete all movements without dropping.
Strength
Hang Power Snatch: 6 x 3 @75%. Rest 90s.
– This is 6 “work sets”
– take 3-4 sets to build to a moderate weight.
WOD
“Complex A”
4 Rounds of:
8 Hang Power Cleans (115, 75)
8 Front Squats
8 Push Press
8 Back Squat
8 Goodmornings
8 BB Rows
Rest 2:00
*All sets must be done without dropping the bar