Wednesday, January 10th
Strength/Skill: Same position work from last Thursday, except today we want to go slightly heavier than our heaviest load achieved from last week. The emphasis is still on technique.
Metcon: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your overall pace.
Strength
3 Position Snatch Skill Work
6 x 1 + 1 + 1 @55-65%. Rest 2:00
– high hang + hang + below the knee
– aiming to go slightly higher than last week.
WOD
3 Rounds of:
10 Strict Pull-ups
20 SDHP (53, 35)
500m row/750m bike
Rest 90s
L2: (45, 25) (Band Assisted Chin-ups)
L1: (35, 25) (10-15 Ring Rows per round)