THURSDAY

Skill Development:

Barbell Complex:

·     2 Squat Snatch

·     2 Overhead Squats

10 Rounds @ 90 Seconds

·     Add weight each round

Focus:

Strong pulls/overhead position

WOD

6 Rounds For Time:

6 Minute CAP

·     3 Squat Snatches (RX 50/35 Kg)

·     6 Toes-to-Bar OR Knee-Raises

Rest 2 Minutes

6 Rounds For Time:

6 Minute CAP

·     3 Snatches (RX 50/35 Kg)

·     8 Kettle-bell Swings (RX 24/16 Kg)

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if you finish before the time cap then max cals

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Stimulus:

·    Consistent Sets

·    Short recovery time between sets

·    Challenge yourself