Tuesday, April 19th

CONDITIONING:
For TIME:
25 Shoulder-To-Overhead (135/95)
20 Kettlebell Swings (70/53)
15 Toes-To-Bar/30 Lying Leg Raises
10 Snatches (135/95)/10 Cleans
15 Toes-To-Bar/30 Lying Leg Raises
20 Kettlebell Swings (70/53)
25 Shoulder-To-Overhead (135/95)

STRENGTH:
3-4 rounds, for WEIGHT, of:
10 Single-Arm Strict Presses/Arm
8 Strict Pull-Ups (weighted if possible)
30 Medball Russian Twists

Yes, I changed wording from “WOD” to “CONDITIONING” and from “POST/PRE” to “STRENGTH”.  The first reason is so that I don’t have to explain that the post work isn’t just a second WOD. 🙂  But more importantly, these terms more clearly indicate the goal of the section.  When you are thinking about what movements or weights to select, we just need to refer back to the name of the section.  If the goal is conditioning we will select different weights than if the goal of the section is strength.  This will also help those who are visiting or new to our program to more easily understand what we do.

WEIGHTLIFTING:
Press in Snatch – 5, 4, 3 (ascending weights)
Power Snatch – 2×3@70%, 3×2@75%
Push Press – 2×5@70%, 3×5@75%
Snatch Pull – 2×3@90%, 3×3@95%
-Back Extension – 3×15
-Weighted Plank – 4×20-30 seconds
-Standing Plate Twists – 3×15/Side