180117

Training Plan WOD For Wednesday, January 17th, 2017:

Wod With Class:
5 minute EMOM*:
3-Position Pause + High Hang Snatch
*Rest 1 min

5 minute EMOM:
Hang Snatch + Snatch

*Rest 1 minute inbetwen

5 minute EMOM:
Snatch

*Build each set for all three EMOMs.

Front Squat
3 Rounds of Front Squat:
70% x 5
75% x 3
85% x 1+

Complete a set of Front Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Superset: GHD Sit-Up, or toes-2-bar.

Conditioning:
1 Mile Weight Vest Run 20/14#

Midline Conditioning:
4 Rounds (20s on/10s off), alt*:
• Weighted Abmat Sit-Up
• Hollow-Body
• Ab-Roll-Out