WOD 05.07.18


Work up to a heavy set of three Hang Power Snatch

Back squats

6 x 3 at about 85% with 60 to 90 seconds rest between sets

Work up to a heavy set of 5 snatch grip deadlift; then reduce by 10% for 2 x 5

Accessory work 

Glute ham raises 5 x8

Seated banded leg curls 4 x 12 each leg

Unilateral Famers carry 3 x 50 yards each arm; as heavy as possible


4 Rounds

25 cal assault bike

20 yards each arm, overhead bottoms up KB carry 53/44 lb

15 KB Swings 53/44 lb

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