Strength: Back Squat
E2:30MOM x 6 sets:
5-3-3-3-2-2
Immediately after each set, perform 5 Weighted Bearhug jump squats with 20/14lbs as explosively as possible.
Start at 60% and add weight each set, ending with a heavy double
Note: We will build off a heavier percentage next week. Record your numbers!
LeanFit:
E2:30MOM x 6 sets:
Rd 1 : Run 400m
Rd 2: Bike 900m/600m
Rd 3: Row 500/400m
Max Rep Air Squats in remaining time
WOD: “Valentina”
AMRAP 11:
6 Power Snatch (115/85)
8 Burpee Box Jump Overs
12 Toes to Bar
RX: Hands and feet on the box together at the same time
NEW MOVEMENT ALERT Stimulus is modarate to fast. These power snatch may turn into singles b/c of heart rate and grip and that is ok as long as the weight isnt the issue. Athletes are encouraged to increase the speed on the burpee box jump overs by using their hands on the box and getting a quick toe tap as they jump over. This will be part of the RX standard today - Hands and feet must touch on the box at the same time as the athlete goes over the box.
FW: RWAN; Sub Knee to Elbow
LF: Sub Double DB Snatch x 10 reps; Sub Single Alternating Leg V-Ups
