Monday the 10th

7

I.
Narrow-Grip Overhead Squat 5 x 3 reps
II.
Every 90s, (08 sets), of:
2-Position Snatch
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there…
Start at roughly 60-65% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform with perfect mechanics.)
III.
(a) Tate Press 3 x 10 reps
(b) Single Arm Dumbbell Rows 3 x 7 each arm
(c) Kettlebell Farmers Walk 3 x 100m (pair-53/35#)
IV.
5 Rounds
Row 300/Run 400m
10 HR Push-ups

***

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Filed under crossfit, Olympic Weightlifting, WOD

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