Power:
Snatch Grip Deadlift
3-3-3-3-3
WOD:
AMRAP 10
10 Box jumps (24/20)
10 Pistols
10 Ball slams (20/14)
For the Power/skill session today we will work on snatch grip deadlifts. This will help build confidence with heavier weights in that position as well as build strength and increase comfort in that position.
For the WOD we have a nice tight AMRAP to get the heart rate up and keep it there for 10 minutes. This will be a much greater focus on anaerobic conditioning than some of the WODs earlier this week.
The box jumps will help increase explosive power from the hips as well as build up stamina in the muscles responsible for extending the hip. It will be nice to build on the max effort work we did on Tuesday with the box jumps.
The pistols will help to increase single leg strength which will help incredibly with overall stability and strength in all of our squat variations. (Usually we have a leg/side that is stronger than the other, so it is good to work on each of them individually to strengthen both.)
The ball slams with get us some much needed work violently closing the hips which translates into diving back under the bar or just squatting and ducking rapidly in all manner of sport or life situations.