• AP Coach

2.12.20 Wednesday


Mob:

SB: Piriformis/Hip Flexors/Calves x2m

Bird Dog x5e + Side Plank x5e

Would you rather stub your toe or get a brain freeze?

3 rounds:

30s SU

15s Rest

30s R KBS

15s Rest

30s PVC OHD Squat

15s Rest

PVC 1x5 (RDL, shrug, high pull, power snatch, squat snatch)

BB 1x5 (RDL, shrug, high pull, power snatch, squat snatch)

Skill: Snatch Tech

W/U:

3x1 (fl) + 1 (bk)

Pause at bk for 2 seconds on the way up for first rep, and bk for hang squat snatch on the second rep

Everyone: Light weight (40-60%)

Then 5x1 Full Snatch (fl)

Perf/Rx/Comp

First Rep: 65%

Second Rep: 70-75%

Third Rep: 75-80%

Fourth Rep: 80-85%

Fifth Rep: 85% +

NOT a 1RM but five singles to work to a heavy rep for the day

WOD: “Cracker Barrel”

In an 8 Min window...

100 DU

50 Bar facing Burpee

25 DL (225/155)*

then remaining time max WallBall

(20/14) (10ft/9ft)

*DL should be 65% or LESS of MAX DL (choose weights appropriately)

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