Wednesday WOD – 080515

Cal

So calm on the rower…

WORKOUT OF THE DAY

Fitness
1. Power Clean – 5×3, HTLW

2. Back Squat – 4×10, HTLW

3a. Single leg DB RDL 4×6-8×side; rest 1 min
3b. Natural knee extensions; 4×12-15; rest 1 min

Performance
WEIGHTLIFTING:
1. Snatch Speed Technique – Focus on ABSOLUTE SPEED UNDER
EMOM 10:00 – 1 Snatch @50% 1RM

IN CLASS:
1. Power Clean – 5×3, HTLW

2. Back Squat – 4×10, HTLW

3a. Single leg DB RDL 4×6-8×side; rest 1 min
3b. Natural knee extensions; 4×12-15; rest 1 min

AFTER CLASS:
4. Barbell reverse lunges @2111 tempo; 3×12/side; rest 1 min bw sides

5. Recovery Row – 20:00 @120-150bpm