Tuesday 12-3-2019

30
Nov

Tuesday 12-3-2019

PWR Snatch Cycling Practice
ADV: 135 / 95, RX: 115 / 85, S1: suggest 95/75, S2: 75/55 etc…

3x (2-3-4) “mini-sets” of touch-n-go reps followed by 10sec rest between reps. 1 Set = 2 TNG Reps, rest 10seconds, 3 TNG Reps, rest 10seconds, 4 TNG Reps Rest 90 seconds between rounds.
*Try to go a little heavier than week-1

WOD (Oly WL + Gym)
7 AMRAP
2 Hang Pwr cleans (RX+: 115/75, Rx: 75, 95/65, 75/55)
30 DU (45 singles)
4 Hang Pwr Cleans
30 DU
6 HPC / 30DU, 8 HPC / 30DU, 10 HPC / 30DU… etc

Goal: Go unbroken for as long as you can… once you get to 12+ reps start breaking it up into 2-3 set clusters.
Push the pace 💪🏽

Gymnastics Practice (Finisher)
5MIN EMOM (30sec /30sec rest)
0-30: Kipping Swing
30-60: rest