TUESDAy 19TH SEPTEMBER

5 – 4 – 3 – 2 – 1 X 2

PERCENTAGES

5 REPS @50% 3-2-0

4 REPS @60% 3-2-0

3 REPS @70%

2 REPS @75%

1 REP @ 80%

WOD – 10 MINUTE TIME CAP

ISABEL @ 70% OF YOUR 1RM

-30 SNATCHES

GRACE @ 60% OF YOUR 1RM

-30 CLEAN AND JERKS

1.6KM RUN

BARBELL FREE OPTION

ISABEL

50 DB ALTERNATING SNATCHES

GRACE

DB HANG CLEAN AND JERK

1.6KM RUN

**NOTES

IF YOU ARE STRUGGLING WITH GOING BELOW PARRALELL, USE A BOX. FOR THE FIRST 2 SETS WE WANT YOU WORKING ON TEMPO SQUATS, MAINTAINING CONTROL UNDER LOAD. SIMILAR TO THE WAY WE DID THIS WITH THE SNATCHES, EACH WAVE WE WANT YOU TO GO A LITTLE HEAVIER.

ISABEL AND GRACE, WELL WHAT CAN WE SAY! THIS WILL HURT. THE FOCUS IS TO MOVE WELL AND TO MAINTAIN COMPOSURE DURING THE WORKOUT. GO HARD.