WORKOUT OF THE DAY – 5/3/18

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Comments are off May 2, 2018 WOD

Thursday, May 3rd 2018

1. Strength
Back Squat
A. 3×10 @70%
B. 4×5 @80% <—-
C. 5×3 @90%
D. 1RM

2. Conditioning
4 RFT
16 Deadlifts 155/105 (135/85)
29 Wallballs 20/14
43 DU/86 SU

OLY Class @ 7pm
1. Muscle Snatch + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 2
2. Snatch Balance: 3, 2, 1, and 1, Move up in weight each set.
3. Snatch: 1×3, 2×2, 2×1. Work up to a medium, heavy load.
4. Front Squat: 4×3
5. 3 sets:
Hip Extensions x 12- Hold for 3 seconds at the top and squeeze glutes.
Side Plank Hold x 45 sec each side
Hollow Hold x 30 sec