WARMUP
STRENGTH/POWER
SNATCH
30 sec AMRAP @ 72%
Rest 30 sec
45 sec AMRAP @ 77%
Rest 30 sec
60 sec AMRAP @ 82%
OHS
AMRAP (-1) @ 75% 1RM w/ 1 sec pause in bottom of each rep
Stop 1 rep before failure or when good form is lost
BACK SQUAT
Build to a strong triple for the day w/ 1 sec pause
WOD
On the 2min Until failure:
2 Shuttle Runs + 15 Wall Balls @ 20/14lbs
*Add 2 Shuttle Runs every set until failure.
SCALE THE WALLBALLS TO 10 IF NEEDED.
BIKE IF NEEDED.
*Score is total reps
Comments