WOD NOTES
Practice and technique day.
Stay focused and work with intention.
Fitness
3 sets
2 minutes row @65% effort
1 minute row @85% effort
Keeping SPM between 22-26
3 minutes rest
Then…
20 minutes of
Snatch technique work
Performance
3 sets
2 minutes row @65% effort
1 minute row @85% effort
Keeping SPM between 22-26
3 minutes rest
Then…
20 minutes
Work up to a heavy snatch double
Sport
Dynamic prep
Prayer stretch x 60 sec
Wrist stretch x 60 sec
Primal pass thru x 1 length
Front Squat
Build up to 5 RM
Then…4 sets x 2 reps @today’s 5 RM
Jerk Recoveries
2@90%, 2@100%, 1@110%, 1@115%
250m
Sand bag walk
