WOD
This is a restorative week. Have fun and take it a little easy. The priority is to recover completely from the Open workouts. Don’t overdo your training and just focus on having fun! If you have any acute injuries or lingering inflammation, you should focus on getting back to 100% before training hard again. Modify the workouts as needed or coordinate with your coaches to do something different if needed.
Strength
Pause Front Squat: Find Heavy but Perfect Single w/ 5 sec pause
NO MISSES
Conditioning
“Grace”
30 Clean & Jerks for time (135/95)
-or-
“Isabell”
30 Snatches for Time (135/95)
Extra
3 Pos. Snatch (hip, above knee, below knee): Build to heavy but perfect single
HS Walk Practice for 15 Min
have fun, make steps, turns etc.
ALLEN CORE FITNESS TRAINING
Strength
Back squat 5 sets of 6 at 75-80 % every two min.
Snatch grip RDL 5 sets of 10 building
Calve raises 4 sets of 100 1 min rest
Conditioning
Row 300m every 2 min for 5 sets
