WOD-
Week 6 of lifting program:
Every 1:30 x 10
2 Snatch high pulls @ 115 – 120% of 1 rep max power snatch
Rest ~4:00 then,
Every 1:30 x 10
2 Power snatch @ 70% – 80% of 1 rep max power snatch
*Pause for :01 just below the knee on the first pull
** These do not have to be touch and go
After party:
Crossover symmetry recovery protocol
then,
3 rounds for quality of
10 – 15 GHD sit ups
1:00 Plank hold on forearms and toes
Recovery Workout of the Week:
4 x 6:00 on the rower at conversation pace
Then
3-5 rounds of :
20 Slow and controlled air squats
10/10 KB suitcase deadlifts (Orange or Blue KB)
10 Up/down dog flows
10 Side lateral lunges
