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Wednesday 03152023

INTERMEDIATE TRACK


2 High Hang Squat Snatches ( pockets )+ 1 Hang Snatch3 sets start at 50%-70%


Snatch Grip Romanian Deadlift3 sets of 4 reps

Rest 30 seconds between sets

*tough load with focus on lat engagement. STRONG BACK !!!


Front Squat4 sets of 5 reps  @ 70%

Rest 2 minutes between sets


For time:

40-30-20-10

Bent knee hollow body rocks

100ft single arm KB farmer's carry/ per side after each round @ 53/35lb

*100ft Left / then 100ft Right


*** Row4 sets for 15 seconds for max calories ****hard

Rest 2 minutes between sets

*Men - damper 10 / Women - damper 7


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