5 -10 min warmup
[PRIMER]
5 Sets of 3:
Snatch High Pulls
SQUAT SNATCH
[MAIN SETS]
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
Modifications
- Reduce Percentages
- 1 Power Snatch + 1 Overhead Squat
- Power Snatch
- Single Dumbbell (2x Reps)
WOD
https://www.youtube.com/watch?v=Sc0X8CIS1GU
For Time:
‘JOKER ‘
1-2-3-4-5-6-7-8-9-10 Toes to Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts 225 / 155 This weight should be manageable…fast past with no break down in form.
Toes to bar
TOES TO BAR
- Toes To As High As Possible
- Knees To Chest
- V-Ups
- 2x AbMat Sit-Ups
DEADLIFTS
- Reduce Loading
- Sub Dumbbells
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