Monday the 18th of February

Skill  

Warm-up series  2 snatch long pull 

                2 snatch push press

                2 overhead squats  x  4 sets

    1 Power snatch +  1 OHS + 1 snatch (2 sec pause in bottom)x5 sets

    1 Push press + 1 jerk behind neck + 1 jerk (5 sec hold in split) x 5 sets

     Jerk dip squat - 5 x 3

  Week 1 of 11

Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.

 

 

WOD

 

AMRAP

 

10 Minutes

 

10 Burpees

100 metre sprint

10 Squats