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Friyahhhh 01212022

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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