Friday 7.8.22

WARMUP

10 min AMRAP

1 min cardio

3 burpees

10 Alt DB Snatch

10 PVC Passthroughs

10 PVC OHS

Then…

BB Warmup + Power Snatch + OHS + Squat Snatch

STRENGTH

1-1-1-1-1

Power Snatch + Squat Snatch
Find a heavy single for the day and then accumulate a total of 5×1 work sets

(Or sub a power clean + squat clean)

You are welcome to either drop the bar from overhead, or work on cycling with heavier loading. Find a heavy single while accumulating a total of five work sets. This generally means the additional four work sets should be within 15 to 20% of your best for the day.

WOD

EMOM 15 min
Min 1: Max Rep Power Snatch (75/55)
Min 2: 20/17 Cal Bike
Min 3: Rest
Goal: 12-15+ power snatch each round

*Score is total snatch. Rx only if you maintain the cals on the bike.

Option #2: Alt DB Snatch 50/35

STIMULUS:
Duration: Moderate
Weight: Light
Skill: Moderate
Volume: High

OPTIONAL POST WOD

200m jog