Thursday, October 8

Warm-up

Row 400 meters

10 GHD back extensions

10 GHD hip extensions

10 jumping pull-ups

10 kipping pull-ups

5-10 strict pull-ups

Practice free handstands or handwalking for 5 minutes

Lift:

3 sets of 5 snatch grip deadlift to the knees with a pause at the top squeezing the shoulder blades together at 75% of 1 rep max snatch.

 

WOD

3 Rounds for time:

20 Pull-ups

20 Back Extensions

Row 250

 

L1- Ring rows

L2- Rx

L3- Do 5 Rounds

 

Olympic Weightlifting Active Rest Day

You choose:

10×10 meter sprints, Run 5K, Row 10x 100m, Hike, Bike or Swim

 

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