Pre WOD:
A, Paused Squat Snatch:
6 sets*1 Paused Squat Snatch+1 Paused Hang Squat Snatch
* 1 sec pause over the knee and in the catch for both lifts
76% of 1 RM, focus on moving with speed and to have good positions, we will increase weight each week
B, Snatch Pull
3 sets*2 Snatch Pull
106% of 1 RM Snatch
WOD:
3 sets:
AMRAP 3 min:
9 DB Deadlift 2*22.5/15 kg (50/35 lbs)
6 DB Power Cleans 2*22.5/15 kg (50/35 lbs)
6 m DB Front Rack Walking Lunges 2*22.5/15 kg (50/35 lbs)
Rest 2 min
AMRAP 3 min:
40/30 Cal Row
Max Handstand Push Ups
Rest 2 min
Post WOD:
Lower Body Accessories Week 4/5
2 Rounds for quality:
8/8 KB Leg Extension
Rest 30 sec
6 Reverse Nordic Curl
Rest 30 sec
6 Nordic Curl/GHD Raises
Rest as needed between rounds
KB Leg Ext: https://youtu.be/wuKMsYvXDNc
Rev Nordic: https://youtu.be/e9qyCyqhJCc
GHD Raises: https://youtu.be/eui8NxdidC4
Increase either by rep or movement quality from last week
