Keep it up team!
Each training day is a chance to hone skills, work on pacing, or push boundaries you thought were previously unreachable. Consistently and diligently work, and you will build incredible fitness, one block at a time.
TRAINING WEDNESDAY - THURSDAY
WARM UP: 3 x
8 dowel dislocates
4/side cossack squats
4 cobra to childs pose
8/arm light to moderate hang db snatch
SKILL: SNATCH 4-4-3-3-2-2
Go E2M, build each set. If you can, try to make these squat snatches, or at least practice receiving the bar a bit lower!
WOD: STRENGTH SPEED INTERVALS
5 rounds, each round for time, of:
5 Back Squats, 185/125 lbs
7 Dumbbell Shoulder-to-Overheads, 50/35 lbs
9 Box Jumps, 24/20 in
Rest 2 mins between each round.
Back squat weight should be under 70% of max. Can use KB instead of dbs for shoulder to overhead
FG3: 155/105, 20/35lb dbs
FG1: scale as needed
CP2: 265/185, 50/70