Wod 29/04/16

HEAVY DAY
Squat Clean  7×3 (lavora con le triple in modo da andare a trovare nelle 7 set il max delle tre del giorno….I Clean devono essere touch & go)

Score: registra il peso

ONE&ONLY TEAM COMPETITOR–

Strength:

1) Muscle Snatch + snatch balance (no dip): Spend 10 minutes, working up to a 1 rep max for the day.

2) 2 position pause squat snatch: 5 rounds – Every 2 minutes, complete:

-1x squat snatch with a 3 second pause in your launch position and a 3 second pause in your receiving position.

*Launch = 1″ above the knee/hang position

3) Squat snatch: 5-10 rounds – Every 2 minutes, complete:

-1x squat snatch (Work up to a max for the day)

*Start where you left off in portion #2, and go up dependent on how you feel for the day. If you are feeling beat up, perform 5 solid singles at the same weight, but if you are feeling good, take it up! You shouldn’t need more than 10 reps to find your max.

Work Capacity: Complete the following for time:

-150x wallball (20#/14#)

*Kicker = Each time that you break, stop what you are doing and immediately perform 2x rope climbs.

Core: 5 rounds, not for time:

-5x Pause weighted back extensions (AHAP)

*3 second pause at top/full extension position.

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