WL/Strength Track
A. PS + HS + 2 OHS – build to heaviest
B. Halting Snatch DL (1″, knee, hip) 3×5
C. BS 5×3 @88%
D1. Horizontal Rows 3×8 (1s pause)
D2. GHD Raise 3×10-15
—————-
General Track
Tempo FS 5×3; 22×1
+
E2MOM for 7 sets
30 Double Unders
8 Heavy/UB STOH
6 Burpees to 6″ target
Pause FS (2s) 5×5
+
5 RFT
10 CTB Pull Ups
20 Wall Ball
10 Alt KB Snatch 53/35
BB Lunges 4x6e
+
5 RFT
5 DL 315/205
5 Burpee Box Jumps 30/24
then
100 DU
+
3×15 Band Pull Aparts
300m Run
30 DL 185/125
30 HRPU
300m Run
30 Wall Ball
30 Pull Ups
300m Run
30 KB Swing 70/44
30 Burpees
300m Run
WL Track on Mon/Wed this week. Hero WOD on Thursday, 9/11
————–
WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 sets @85%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
——————
General Track
5 sets
3 Position Snatch
+
3 RFT
50 DU
20 Wall Ball
400m Run
1 RM Back Squat
——–
We started our current back squat cycle on May 5th. You have put in the work and you are ready. Be confident, take a moment to visualize your success, you have one objective….obliterate your PR! Here is some motivation from my favorite Finnish athlete. Let’s beat that PR gong to death!
