Tuesday 11-19-2019

PWR Snatch Cycling Practice
ADV: 135 / 95, RX: 115 / 85, S1: suggest 95/75, S2: 75/55 etc.

3x (2-3-4) ”minisets” (Volume = 27 Total Reps) of touch-n-go reps followed by 10s rest between reps. 1 Set = 2 TNG Reps, rest 10seconds, 3 TNG Reps, rest 10seconds, 4 TNG Reps Rest 90 seconds between Rnds (if athletes seem fatigued, rest 120 seconds)

WOD
AMRAP 7Min
7 squat cleans (95 / 65)
7 TTB

Gymnastics Practice
8MIN EMOM (30sec /30sec rest)
0-30: Kipping Swing
30-60: rest
0-30: Hollow Hold on Rig
30-60: rest

smooth and easy this is practice!