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Tuesday 10312023

Happy Halloween 🎃

Warmup

Core -

Russian twists

Plate leg lifts


STRENGTH

For load:5-4-3-2-1:

Power snatch

– Increase loading across as many sets as possible.

– These should be touch-and-go reps.– Begin the first set around 60-65% of your 1-rep max power snatch.


WOD

RX

For time:

50-calorie bike

50 overhead squats (65/95 lb)

50 alternating DB snatches (35/50 lb)

SCORE: 

TOTAL TIME


Level 2

For time:

50 calorie bike

50 overhead squats (55/75 lb)

50 alternating DB snatches (25/35 lb)

SCORE: 

TOTAL TIME


Level3

For time:

40 calorie bike

40 overhead squats (35/55 lb)

40 alternating DB snatches (15/25)


Sub out Oh squats for Front squats if necessary!

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