10.17.18 Wednesday

October 17, 2018

 

 

Mob: SB Hip Flexors/Piriformis x2m (How Many Meals did you eat yesterday?)

 

Dynamic W/U x7m

 

Skill: Snatch Skill

1x5 Oly W/U PVC

1x5 Oly W/U BB

1x5 Snatch Balance PVC/BB

 

3x1 HP (fl) + 1 Snatch (Fl) @70-75%  

 

Strength: Back Squat (Alt Box/Free)

 

4x3 w Chains @ 70-75%  + 90/90 hip Lift x 5 breaths

 

WOD: Tempo Runs

4x1min Run (25y Increments)

2m Rest between

 

Comp: 275-300m

Rx: 250-275m

Perf: 225-250m

Fit: 200-225m

 

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