Fri. Feb 17, 2017

DE LOWER

Warm-up

400m Run!
3x
5 inch worms
10 squats

Weightlifting

Red: Deadlift

Back Squat 

White: Squats/1 ½ Squats
5x3 @55%
3x3 @65%
3x1 @70%
**1 ½ squats = Squat to depth, then raise halfway, lower to depth again, then stand fast.
**First 2 reps of each set, 1 ½, 3rd rep, regular speed squat.

SWOD - Strength WOD

Open option:
7 Min AMRAP:
15 Power Snatch (75/55)
10 Bar over Burpee
PPT option:
-Small fielder’s choice option here, today. Athlete’s may choose between power snatch OR snatch grip deadlift
5 minutes of Supersets:
5 Power Snatch or Snatch grip deadlift, AHAP
5 Bar over burpee

ACCESSORY WORK

3x
10 (each) Weighted one legged squat
20 GHD Situps