Thursday, October 29

Warm-up

Run 100 meters

10 air squats

Run 100 meters

10 burpees

Run 100 meters

10 Jumping jacks

Run 100 meters

10 reverse hypers

10 back extensions

10 good mornings with PVC

Practice Rope climbing for 5 minutes

 

Lift:

Snatch Grip Deadlift 5-5-5 65%-75%-85% of 1 rep max snatch

 

WOD

Four rounds for time of :

Run 400 meters

2 Rope climbs

 

L1- choose modifications

L2- Rx’d with feet okay

L3- No feet on rope climbs

SoCal Oly Program – rest day

 

Gymnastics skill: Practice ring dips strict for 10 mins then do bar or ring muscle-ups for 10 mins.

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