Oly
For those w/ equipment at home. . .
Every 2:00 x 5 sets
3 Pause Snatch + 1 Pause OHS
*1 second pause at the knee on the snatch, 1 sec pause in the bottom of the OHS
For those without. . .
Use a sandbag or DB if you have one. If not, use a loaded water bottle (heavy as you can handle) and perform the movement bi laterally
WOD
For those with equipment at home. . .
A.Every 1:30 x 3 sets
6-8 Snatch grip RDL @ 4 seconds down
B. Every 2:00 x 6 sets
Odd sets: 10 Russian KBS 70/53 + 200’ shuttle sprint (25’down/back x 4)
Even sets: 8 pull-ups + 10/8 cal AB
For those without. . .
A. Find a heavy odd object and perform 6-8 sumo deadlifts @ 4 seconds down
B. Use an odd object or water bottle for swings on the odd sets, for the even sets use one of the pull up mods + 10-15 burpees https://www.youtube.com/watch?v=vGAK2-_kn1U
For those w/ equipment at home. . .
Every 2:00 x 5 sets
3 Pause Snatch + 1 Pause OHS
*1 second pause at the knee on the snatch, 1 sec pause in the bottom of the OHS
For those without. . .
Use a sandbag or DB if you have one. If not, use a loaded water bottle (heavy as you can handle) and perform the movement bi laterally
WOD
For those with equipment at home. . .
A.Every 1:30 x 3 sets
6-8 Snatch grip RDL @ 4 seconds down
B. Every 2:00 x 6 sets
Odd sets: 10 Russian KBS 70/53 + 200’ shuttle sprint (25’down/back x 4)
Even sets: 8 pull-ups + 10/8 cal AB
For those without. . .
A. Find a heavy odd object and perform 6-8 sumo deadlifts @ 4 seconds down
B. Use an odd object or water bottle for swings on the odd sets, for the even sets use one of the pull up mods + 10-15 burpees https://www.youtube.com/watch?v=vGAK2-_kn1U