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Wednesday 11152023

Warmup


STRENGTH


Every 2:00 for 10 rounds:

2 snatches

– Start light, and add weight as technique allows, working up to a heavy set of 2.

– For any missed rep, reduce the load by 10% or more and continue in the next round.


INTENDED STIMULUS

  • Heavy day, relative to each athlete's capacity.

  • Start at roughly 50% of 1-rep max or a weight that feels light.

  • Have athletes choose between power or squat snatches based on where they need more practice.


WOD

RX

AMRAP 5:

30 double-unders

10 burpees

– Rest 5:00 –

AMRAP 5:

30 double-unders

10 single-leg squats

Level 2

Same as Rx’d

Level3

AMRAP 5:

20 single-unders

6 burpees

– Rest 5:00 –

AMRAP 5:

20 single-unders

6 alternating reverse lunges

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