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Monday 01312022

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 !

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