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Friday, January 19th
Strength: For the next two weeks we are going to perform Sumo Deadlifts with two different loading parameters. The goal for both is to be explosive but efficiently with hip drive.
Metcon: All rounds today should be manageable in which you’ll be to get in some good work cycling the barbell with small rest intervals after each set. Use a load that is challenging but capable of staying away from bad movement patterns.
Strength
Sumo Deadlift:
6 x 2 for Speed @70%, every 60s, then
3 x 2 @80% for Speed-Strength, every 60s.
– Reset on each rep.
WOD
EMOM 10:
3 Touch N Go Power Snatches (135, 95)
4 Overhead Squats (135, 95)
Rx+:(4 Power Snatch + 6 OHS)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
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