Find out how to Crush It tomorrow at the WLC Pre-Game Huddle at 10:15am or 7:30PM
FITNESS
A. Three sets of:
Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Rounds of 15, 10 and 5 reps for time of:
Dumbbell Ground to Overhead
Anchored Sit-Ups
AIM
A. Take 15 minutes and build to today’s 1RM Snatch
B. “Grace”
30 Reps for time of:
135/95 lbs Ground to Overhead
SPORT
A. Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes
B. In no more than 5 attempts, build to a heavy Muscle Snatch
C. Five sets of:
Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch
(from just above the knee)
Rest as needed
D. Five sets of:
Power Clean + Push Jerk @ 75-85% of 1-RM C&J
Rest as needed