WOD 04.30.18

Strength

Hang Power Snatch

Work up to a heavy set of 3 and then reduce by 10% for another set of 3

Back Squat

8 x 3 at 80% with 60 to 90 seconds rest between sets

Snatch Grip Deadlift

Work up to a heavy set of 5 and then reduce by 10% for 2 x 5

Accessory work 

Glute Ham Raises 4 x 8

Seated Banded Leg Curls 4 x 12

Unilateral Farmers Walk 3 x 40 yards each arm, as heavy as possible

Conditioning 

30 Minute Clock

Min 1: 10 alternating pistols

Min 2: 45 second plank hold

Min 3: 50 Double Unders

 

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