This week we start a new 8 Week cycle.
In 8 Weeks we test exactly the same wods from this week.
So be shure you note all the results in this testing week!
WARM UP 3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
WEIGHTLIFTING Squat Snatch 3x1 at 90% 1RM
Rest as needed between sets.
HEAVY METCON 5 rounds for time of:
3 Back Squats, 80% 1RM
5 Weighted Strict Pull-ups, 5/2.5 kg
10 Alt. DB Shoulder Press, 22.5/15 kg
Plank Hold, 1 min
- 10 TRX Wall Pull Up (no bands)
- reduce weight on the shoulder Press
Alt. Shoulder Press Standing double DB alt strict press (5 reps per arm)
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins Couch Stretch, 2 mins