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Wednesday March 6, 2019

3
Mar

Wednesday March 6, 2019

M

On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

On the Minute x 16 (4 Rounds)

Min 1 – 7 Box Jump Overs + 7 TTB

Min 2 – 5 Power Snatches + 5 Overhead Squats

Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU

Min 4 – Recovery Row/Bike/Ski

Box – 24″/20″

Barbell – 50-55% of your estimated 1RM Snatch.

ctivation:

Coaches’ Choice

Conditioning:

For time:

Cash In: 40 Strict pull ups

Immediately into

4 rounds of:

4 Deadlift

14 Box Jump Over

24 Wall balls

400m Run

Immediately into

Cash out: 40 hand release push up

DL weights

C: 315/225

P: 275/185

F: 245/165

Scale other movements accordingly

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