08.18.2023

Strength
A. push press behind the neck in a snatch grip
5 sets of 2 reps build load with good form 

B. snatch balance
5 sets of 2 reps @ 70-80% of your max snatch
 
WOD
"I am 20"
4 rounds for time
30 box jump overs 24/20"
20 cals row
10 DB snatch 50/35  35/20 or try 70/50 
time cap 20:00

01.10.18

Warm Up:Two sets of: Row 250 Meters Burpees x 5 reps KB Deadlift x 10 reps

Mobility: Banded pec stretch x :45 each side Wall slides x 20 reps https://www.youtube.com/watch?v=VgEQ8njA8ac&feature=youtu.be Wrist stretches

Skill: push press behind the neck 3 reps @ 60% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 1 rep @ 80% 1 rep @ 85%

WOD 6:00 AMRAP 7 power cleans 115/75 5 front rack reverse lunges (5 each side) 3 wall walks

Post WOD: abs 3 sets :20 hollow rock :20 hollow hold :20 flutter kicks 1:00 rest