WARMUP
ACTIVATION
3-5 Sets:
5 Snatch Balances (LIGHT LOADS)
SQUAT SNATCH
[All Percentages Based lOff 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
Rest 1-2 Minutes Between All Sets
WOD
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry 50 / 35 lb's
20 GHD Sit-ups/ 30 abmat
10 Deadlifts 225 / 155 lb
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
