Hey Friends!
Friday! Hope you all loved Llamathrust – it was a beauty last year and it sounds like many of you PR’d it ;) It’s late and I want to get this up – so not much of a blurb.
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Coaches Notes:
More consistency work on the Snatch. Use 75% as a guideline, as you shouldn’t be failing. No more than 1 fail out of the 14 reps, though, otherwise, the weight is too heavy. WOD is going to be deceptive, but attack it anyway ;) Be efficient with your rest.
Strength:
1 Snatch every 30 seconds for 7 Minutes @75%
Metcon – Pineapple Vodka:
7 Rounds for time:
7 Thrusters (95/65)
7 Slam Balls (30/20)
7 Overhead Squats (96/65)
7 Burpees
Accessory work:
3 sets of:
10 Good Mornings
10 Single leg supine bridges (per leg)
10 Minute Plank
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