12/9/2018 CFNL WOD

Power 1:
Good Mornings
Choose a weight that allows you to move quickly during the power phase. Don’t go too heavy as we will be adding weight in week 2 & 3,focus on speed!
5 reps every 2mins for 10mins
Tempo:3-1-0-1

WOD:
15min to find your Squat Snatch 1 Rep Max.

Compare to 31/8/17

Power 2:
Weighted Hip Thrusts (extensions in supine positon off a bench or Box)
3 sets 5 reps at the above tempo
Choose a weight that you can perform with speed and power and one that can be progressed in weeks 2 & 3.

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