May 23, 2018

 

a) WARM UP:

  • Row for 2 mins

Then 3 Rounds:

  • 10 jumping jacks
  • 10 dowel pass thrus
  • 10 lunges
  • 10 dowel overhead squats
b) STRENGTH:

On the 90 seconds x 8 rounds: Pausing Snatch Deadlift (just below knees) + Snatch from below knees + Overhead Squat

  • Set #1 – 45% of 1RM Snatch
  • Set #2 – 50%
  • Set #3 – 55%
  • Set #4 – 60%
  • Sets #5,6 – 65%
  • Sets #7,8 – 70%
c) WOD:

21 – 15 – 9

  • Squat Snatches (95/65)
  • Chest to Bar Pull Ups

**pick a weight that you could do 10+ snatches when fresh

Posted in WOD