Warmup
Strength
Power snatch off blocks (knee)
1 @70
1 @70-75
1 @70-75
1 @70-80
1 @80-85%
Hang snatch ( below the knee ) + snatch off floor
:02sec pause catch in final rep
2+1 65
2+1 65
1+1 70
1+1 70
1+1 72-75%
Wod
400 m run
25 wall balls 20/14
600 m run
25 wall balls
800 m run
25 wall balls
1000 m run
25 wall balls
Level 2
200 m run
15 wall balls 14/10
300m run
15 wallballs
400 m run
15 wall ball
500 m run
15 wall balls
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
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