23 May 2017 – WOD

WORKOUT OF THE DAY

A) Snatch Skill Development
Every minute for 10 minutes:
1 Snatch balance + 1 overhead squat with a 5 second pause

B) Conditioning
Every minute for 10 minutes, alternate between:
10 Handstand Push-Ups (focus on efficiency)
2 Snatch (squat) touch and go @ 75% 1RM

Engine Work: Aerobic Capacity (6.30 – 7.15 pm)

A) Conditioning: Lactate Threshold
4 rounds of:
300m Run
200m jog
500m Run
- Rest 15 seconds then walk 100m between rounds -

Pacing
300m at moderate pace
200m easy recovery jog
500m at moderate pace

*Control your opening 300m
*200m should take the same time as the 300m
*Focus on a quick acceleration on the last 500m
*Each round will feel harder, your goal is to maintain your times

MOBILITY DRILL OF THE WEEK