Monday 2 December 2019


Published December 1, 2019


Front Squats ( every 2 min )

5 reps at 35%, 45%, 55%, 60% 68% 75%

( coaches - squat must start at 10 minutes into the class )

 

10 minutes working on skills in workout

 

WOD - 2 Rounds

50 WB

40 KB swings

30 T2B / 45 HKR

20 Alt DB snatches ( 50 / 35 )

( 20 min cap )

 

*** warm up round - 10 WB, 10 KB swing, 5 T2B, 6 DB snatch

*** break WB into workable sets ( 10's, etc )

*** KB swings ( try 2 sets ( 20 / 20 etc )

*** T2B - managable sets - singles are fine when you tire out

*** if 30 T2B are too many and going to slow you down too much, cut back to 15 or 20 - point is to keep moving and not be stuck here for a long time - quality over quanity

*** aim for unbroken DB snatches

 

 


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