Warmup
Technique
5 Sets: 60% or less
3 High Hang Squat Snatches
STRENGTH
SQUAT SNATCH
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
WOD
AMRAP 9:
3 Hang Power Snatches 75 / 55 lb
3 Burpee Pull-ups
6 Hang Power Snatches 75 / 55 lb
6 Burpee Pull-ups
9 Hang Power Snatches 75 / 55 lb
9 Burpee Pull-ups
...
[Add 3 Reps Per Round]
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
