Monthly Challenge
During September the goal is simply to sleep more. And we
want to do this by:
1, Increase time in bed
2, Having the same sleep time and wake up time
3, Controlling our Caffeine Intake
4, Having a wind down routine
Pre WOD:
Snatch
A, EMOM 5 min:
1 Muscle Snatch+1 High Hang Power Snatch+1 Overhead Squat+1 Snatch Balance
B, EMOM for 12 min: (12sets)
1 Squat Snatch 75%+ (Build up to todays heavy)
Tempo: 3 sec from floor to top of knee
WOD:
A, Power Cleans:
EMOM 12 min:
1, 3 Power Cleans 65%+
2, 2 Power Cleans
3, 1 Power Clean
4, Rest
B, Every 5 min for 15 min: (3 sets)
550/500 m Erg
10 Power Cleans
10 Lateral Burpee
10 Push Jerk
Barbell Weight: 50/35 kg (110/75 lbs)
Post WOD:
Shoulder Health
1-3 Rounds for quality:
12/12 Seated SA DB External Rotation
15/15 Banded Internal Roation
30/30 sec Lat Stretch
30-60 sec Passive Supinated Hang
