(Lactate Threshold)
WOD Review:
Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec PVC OH squats, 5 TVWQB, then 2x: (PVC or BB) 5 high hip (hh) power snatch, 5 hh squat snatch, 5 power snatch, 5 squat snatch
SOD
EMOM x 8 min:
1-2^ Snatch (power, squat and/or split)
*Ascend in weight each round, avoiding failed reps
Snatch technique video: https://www.youtube.com/watch?v=fSdrnluM8NA
WOD
AMRAP 15:
5 Power snatches (95/65) (50+ 65/45) (Fitness: DB snatch / arm)
10 Overhead squats (Fitness: OH plate lunges)
5 Squat clean thrusters (Fitness: DB thrusters)
20/16 cal Row (50+ 16/12)
50 Dubs (75 singles)
Gymnastics (6:30)
Strength (12 min)
SA DB Complex for max weight with each arm:
1 strict SA DB press / 2 SA DB PP / 3 SA DB PJ
WOD 1A
40 Ab-mat sit-ups
30 Air squats
20 Push-ups
10 Strict pull-ups
WOD 1B
Accumulate 2 min in a hollow hold and arch hold.
