Olympic:
1.) Power Snatch: 3r x 2s @ 70% / 1r x 4s @ 80%
2.) Power Clean & Push Jerk: 1r + 2r @ 70% / 1r + 2r x 4s @80%
Strength:
8 min EMOM
1.) 2 Concentric Front Squat at 50% + Chains
2.) Bulgarian Split Squat (DB/KB): 4 x 5E
WOD:
“Randy” For Time:
– 75 Ground to Overhead (snatch grip) @ 75/55 – moving the bar forward 5 feet every 15 reps.
Accessory:
– Glute/ Ham Raise (Banded): 3 x 6-10
– KB Towel Hammer Curl: 3 x 10
Recovery:
Work for a “Splits” position in each of the following:
– Right Leg Forward 3 x 1:00
– Left Leg Forward 3 x 1:00
– Scissor 3 x 1:00