Warmup
Then ..
Core - x 3
:30 plank
10 hollow rocks
10 sit-ups
10 hip taps
BACK SQUATS
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 80%
1 Set of Max Reps @ 85%
WOD
PART A
For Time: 12 min cap
75 Power Snatches 75 / 55 lb
On the Minute [Starting at 0:00]:
30 Double Unders / 45 singles
PART B
[Right After Completing "Back At It Again"]
7 Minute Window:
Build to Heavy Single Power Snatch
score is time & power snatch weight !