WOD NOTES
Interval training today.
You can partner up and use a buddy to alternate working and rest instead of resting the 1:1.
Fitness
3 sets
Jefferson curl x 3 reps
Hollow hold x 20 seconds
Plank (alternating leg lifts) x 6 reps
6 sets for time
250 m row
30 Single unders
Rest 1:1
Performance
3 sets
Jefferson curl x 3 reps
Hollow rock x 12 reps
Plank (alternating leg lifts) x 6 reps
6 sets for time
250 m ski
30 DU
Rest 1:1
Sport
Dynamic prep
Prayer stretch x 45 sec
Russian baby maker x 45 sec
Indian club circles x 20 reps
Snatch doubles
Up to 75%
Snatch singles
80-85-88-90%
If everything is feeling awesome? Go for a heavy single.
5 sets
Tall jerks
Work on speed and hold lock out for 3 seconds
Jerk
3-3-2-2-2-1-1-1-1
1 & 1/4 HBBS
4 x 3
Moderate loading, positional max
