STRETCH DAY 20 MIN
SNATCH PULL + SQUAT SNATCH
Rest 2 min
82-86% 1RM
Quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps
Build each set, last set heaviest
SNATCH
3 singles @ 85-90% 1RM
rest as needed b/t each
3 sets:
C1. Bench Press: 1.1.1; rest 15 sec b/t reps - build to a max cluster set for the day = 3 total reps
C2. Strict Weighted Neutral Grip Pull-Up: 2.2.2; rest 20 sec b/t doubles = 6 total reps
Rest 1 min b/t each
Score = heaviest bench press load
WOD
1---->10
Deadlift @ 315/205
Burpee Box Jump over @ 24/20""
*9min Cap
**Intermediate version - 275/185# or 70%
Comments