WEDNESDAY

Strength Development:

Overhead Squats

5 sets @ 2 minutes

5 – 5 – 5 – 5 – 5

Stimulus:

· Strong lockout

· Depth in squat

· Stability under the bar

WOD

6 Rounds For Time

·   3 Snatch Complexes

·   15 Sit-ups

·   5-10 Pull-ups

·   100 Meter run

·   5 Burpees-over-the-Bar

Snatch Complex: (RX 40/30 Kg)

· 3 Snatch Grip Deadlift

· 2 Hang Power Snatch

· 1 Overhead Squat

Stimulus:

·   Consistent sets

·   Short recovery