-How you feel when you realize Coach Megan isn’t programming this week……. Till you actually look at today WOD
Strength:
Clean + 2 Front Squats + Jerk
1RM, Then 80% x 1
WOD:
10 Rounds
14cal Row
7 G2OH 95/65#
Weightlifting:
Warm Up w/ OH Squat
2 SGPP + 1 OH Squat- work up to 78% of Snatch
Front Squat- 3 sec Pause w/o belt
1RM, then 80%- 2×3 no Pause
Snatch- 2sec Pause 2in off Ground EMOM
Start @70%- 10×1 working up Heavy- No Misses
Jerk From Block- 3 sec Pause in Dip and Catch
1RM, then 80%- 2×2
UMIW1-
- Close or Reverse Grip Bench 3×8
- Bent Over Rows 3×8
Walking Lunges
150m Unweighted- Only go up in distance if last week’s 100m was tolerable
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