TUESDAY 2-12-19

WARM UP

 

 

 

 

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

15 squat therapy

 

 

 

SNATCH – WEIGHTLIFTING

Technique and Warm Up Sets

EMOM for 3:00 (3 sets):
Set 1: 3 Snatch @ 40% of 1RM snatch
Set 2: 2 Snatch @ 50% of 1RM snatch
Set 3: 1 Snatch @ 60% of 1RM snatch

BACK SQUAT – WEIGHTLIFTING

Technique and Warm Up Sets

EMOM for 3:00 (3 sets):
Set 1: 3 Back squats @ 40% of 1RM back squat
Set 2: 2 Back squats @ 50% of 1RM back squat
Set 3: 1 Back squats @ 60% of 1RM back squat

SNATCH – WEIGHTLIFTING

Working Sets:
EMOM 6:00 (6 sets):
1 Snatch
Set 1 @ 70%
Set 2 @ 75%
Set 3 @ 80%
Set 4 @ 85%
Set 5 @ 90%
Set 6 @ 90-95%

Immediately followed by…

Every 0:30 seconds for 3:00 (6 sets):
1 Snatch @ 80%

 

BACK SQUAT – WEIGHTLIFTING

Every 2:00 for 12:00 (6 sets):
Back Squat
Set 1 = 5 reps @ 70%
Set 2 = 5 reps @ 75%
Set 3 = 5 reps @ 80%
Set 4 = 3 reps @ 85%
Sets 5-6 = 3 reps @ 85-90%

Notes:
You should be ready to go after the weightlifting, so dig in.

WOD

For Time

12 min Time CAP
12 Power snatch
30 Wall ball shots
9 Power snatch
30 Wall ball shots
6 Power snatch
30 Wall ball shots
3 Power snatch

*(135lbs/95lbs)
*(20lbs/14lbs, 10’/9′ target)

 

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