Friday 21st April

Posted on 20th April 2017 by Chris Cummins

Skill/Strength

Same as 2 weeks ago – Add 5kg
20 Min Time Limit
Box Squat (Low, Set up below parallel)
6 – 10 Sets of 2 Reps @ ~70-80% of 1RM
-Idea here is speed on the way up. Nice and controlled on the way down, but weight wants to be light enough to add speed on the way up
-Vertical shin not as important on these box squats, emphasis is on speed out of the hole
-1 Min rest

WOD

16 Min Cap
5 RFT
12 Deadlifts (60/40)
9 TTB
6 STOH (60/40)

Comp

Pre Class
A) Power Snatch + Hang Snatch
A) To max for 1 + 1 x 2
B) 1 + 1 x 2 @ 85% of A)