Wednesday 1/18/17

Weightlifting
Snatch Balance
4 sets x 3 reps @ 20, 30, 40, 45 kg

Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 82, 82, 82, 83, 84, 85 kg

Pause Front Squat
4 sets x 3 reps w/ 3 sec pause @ 90 kg


Accessories
1000 m Ski

Strict Pull Ups
10 - 7 - 6 - 5


Double Kettlebell Thrusters
10 reps @ 26, 35, 44#

Czech Get Up to Oblique Sit Up
5 reps each side @ 18#

3 rounds


Lateral Goblet Walk with Valgus Band
5 reps each side w/ 18#

Kettlebell Pull Over (3 Month position)
7 reps @ 26#

Single Arm Kettlebell Bench (3 Month position)
5 reps each side @ 44#

3 rounds


Double Unders
500 reps


ROMWOD
Need for Speed