warmup
STRENGTH
STRICT PRESS
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 75%
Set 3 – Max reps @ 85%
Snatch
8 reps empty bar
5 reps @50%
3 reps @60%
2 reps 70 %
1 rep @80%
WOD
7 min cap
800 m run
find a 1 RM snatch .. IN REMAINING TIME
-2 min break-
7 min cap
8 snatch at 70%☝️
800 m run
snatches can be power or squat.
score =total snatch and time you finish 2 nd run !
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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