Tuesday 04062021
WArmup
Strength
Power snatch + snatch
2+2@65%
2+1@70%
2+1@70%
1+1@70%
Snatch pulls
1/2 3@ 100%
3/4 3@105%
Wod
4 rds for time
Run 200 m
15 dB thrusters 50/35
12 dB box step ups 24/20 50/35
6 bar muscle ups /10 ctb
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See AllWARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H
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WARMUP STRENGTH Shoulder Press Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85% Set 4 – 6 reps @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.
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WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85 Set 4 – 6 reps @ 90% Rest as needed *% based off
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