Stefi Cohen does her squats
WUWOD
100m run
10 air squats
10 cossack squats
100m run
5 strict kb press each side
5 one arm kb front squats each side
100m run
10 single arm kb oh squats
WOD 1
In 17 mins:
5 mins to build to WOD weight then mom for 12 mins:
2 Power Snatch
*Use heaviest weight possible each minute
*Reps dont have to be touch and go but do need to be caught above parallel
WOD 2
5 Rounds for time of:
7 OH Squats @ 70/45 RX+85/60
7 Front Squats @ 70/45 RX+85/60
7 Back Squats @ 70/45 RX+85/60
*15 min cap
*Should be able to hit 7 reps unbroken on each movement before resting
Additional Work
Rest
Barbell
A. Snatch Pull + Snatch
BTH then hold across 6 sets
B. 3 Position Clean (floor, knee, pockets)
BTH then hold across 6 sets
D. Accessory Work
1/2/3/4/5 Sotts press & Strict pull ups
CF Movement
Warm Up: HSPU technique
Conditioning:
HSPU x10
Box Jump x10
Dip x10
Flexibility:
Split Stretches 45sec each