Thursday WODS and Intervals

Pre WOD
Work up to heavy snatch, then:

Rx+/Rx

2 snatch every minute for 10:00 @ 70-80% max (share bars)
RxM
2 snatch every minute for 10:00 @ 50% max
RxM+
Movement review with your coach for 3:00 then:
5 snatch with pvc for form, 10:00 on the minute.

 
15:00 AMRAP
Rx+ and Rx
5x Front squat @ 60% max (clean bar from floor)
20 box steps holding KB 32/20 kg, 24/16kg,
20 KB swings (russian) 32/20 kg, 24/16kg

RxM
5x FS @ 35% max
10 Box Steps 16/12kg
10 KB Swings (Russian) 16/12

RxM+
5 Air Squat
10 Box Steps
10 Band Good Morning

Post WOD
Foam Roll/Stretch/Row 2:00 for cool down.

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