Congrats to Gerry for finishing the Millennium Half Marathon, this was his first half marathon. We’re proud of your progress over the past few months. Keep up the hard work.
Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
Impact/Focus: Power Snatch Complex
Warm up as needed after movement instruction. Complete the following complex before increasing weight.
Power Snatch + Hang Power Snatch
Post loads to comments.
“Tabata ‘Ello”
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements.
Row (kcal)
Push Press (95/65)
Box Jump Overs (24/20)
GHD/Abmat Sit-ups
Post total reps per movement (kcal on rower) to comments.
“Power Snatch Complex”: 95#
“Tabata ‘Ello ” : 7/5 – 7/4 (85#) – 5/4 (24″) – 10/7 (GHD)
Power Snatch Complex: 95#
Tabata ‘Ello: 7/6, 9/7, 8/6, 12/7 rx
PS complex 105
🙂 on the WOD