170721

Training Plan Workout of the Day for Friday, July 21st, 2017:

Wod with Class:
12 minutes:
Build to a Heavy Pause Front Squat

4 Rounds for time of:
3 Front Squats, 80% of 1RM
12 Chest-2-Bar Pull-Up

Snatch EMOM
(Week 4)
2 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%

*1 minute rest in-between sets

Snatch Grip Deadlift + Low Hang Snatch Grip Pull
1 + 2 @ 90% 1RM Snatch
*2.5-5kg Increase Each Week

Conditioning
4 Rounds:
16 Glute Ham Raise
2 Pegboard Ascent
32 Yard Plate Pinch 45/35 (comp plates)