FRIDAY

Strength Development

Back Squats

5 Sets of 5 at 80% 1RM

@ 3 minutes/set

Focus:

·   Building endurance and capacity with volume

·   Engaged braced core, good chest position.

·   Drive out of bottom of squat

WOD

“Thresher Shark”

7 Rounds for Time:

14-minute CAP

·      45 Double-unders

·      9 Hang Power Snatches (RX 42½/30 Kg)

Focus of WOD:

·  Building Cycle speed with movements

·  Short recovery time when fatigued.