WOD

WOD
Weightlifting
Snatch
Snatch Technique Complex
On the 2:00 x 4 Sets:
3-Position Muscle Snatch
1 Pausing Overhead Squat
1 Snatch Balance

Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch

Squat Snatch Stamina [Week 1 of 3]

On the Minute x 5:
5 Touch-and-Go Squat Snatches

[Recommended Starting/Outlook Weights]:
Week 2: 63-66% of 1RM Snatch
Week 3: 66-70% of 1RM Snatch

Front Squat
Set 1: 2 Reps @ 88% of 1RM Front Squat
Set 2: 4 Reps @ 83% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 8 Reps @ 76% of 1RM Front Squat
Set 5: 10 Reps @ 70-75% of 1RM Front Squat

Rest 2 Minutes Between Sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
7 Pull-ups
7 Lateral Burpees Over Bar
7 Clusters (95/65)
7 Lateral Burpees Over Bar

RX+ Bar MU 135/95

WOD

WOD  August 10, 2020

WOD
Weightlifting
Snatch
Snatch Technique Complex
On the 2:00 x 4 Sets:
3-Position Muscle Snatch
1 Pausing Overhead Squat
1 Snatch Balance

Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch

Squat Snatch Stamina [Week 1 of 3]

On the Minute x 5:
5 Touch-and-Go Squat Snatches

[Recommended Starting/Outlook Weights]:
Week 2: 63-66% of 1RM Snatch
Week 3: 66-70% of 1RM Snatch

Front Squat
Set 1: 2 Reps @ 88% of 1RM Front Squat
Set 2: 4 Reps @ 83% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 8 Reps @ 76% of 1RM Front Squat
Set 5: 10 Reps @ 70-75% of 1RM Front Squat

Rest 2 Minutes Between Sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
7 Pull-ups
7 Lateral Burpees Over Bar
7 Clusters (95/65)
7 Lateral Burpees Over Bar

RX+ Bar MU 135/95