Warmup
Strength
5 Sets:
3 Pausing Tall Snatches (3s Pause In Bottom)
All Sets Performed @ Light Weights
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch
All Sets Performed @ 75-80% of 1RM
Hang on !!
WOD
BABY YODA
21-18-15-13-9-6-3
Front squats 115/80
Barf burpees
Ctb pull-ups
Level 2
21-15 -9
Front squats 95/65
Barf burpees
Pull-ups / assistance
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
