Prep Group see rear board
(A) Snatch + Pistol Work
Build to a ME Power Snatch + Full Snatch within 20min
*Practice Pistols/Progression in between sets
(B) Descending Ladder (See *NOTE)
-15, 12, 9, 6, 3 Thrusters 55/40-M30
-15,12,9,6,3 Box Jumps 24/20
*NOTE: At the 3min mark, complete a 400m run
A)Snatch complex @41kg
ReplyDeleteB)WOD 13:43
12 thruster @31kg
400m run
9 thruster
400m
6 thruster
400m
3 thruster
400m
PM PT with HC
DeleteWork/rest sprint intervals. Netball court double ladder, about 7:30
2 x 750 row (6 setting) 2:20/500m pace
Snatch up to 45kgs and 7:27 with 36kgs for thrusters.. All unbroken on thrusters except 12's... In hindsight prob should have done rxd but was bit tender in Lowe back from reads last night.. Short but tough!!!
ReplyDeletePrep Group Snatch up to 90% all successful lifts
ReplyDelete