170428

Training Plan WOD for Friday, April 28th, 2017:

Wod with class:
10 min: Build to a Heavy-ish Thruster

For Time:
Fran*
Run 1 Mile

*Fran:
21-15-9
Thruster 95/65-lb
Pull-Up

Midline Stability:
4 Rounds:
10 Cal Bike
2 Pegboard Ascent*
20 Weighted GHD Sit-Up

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.