MONDAY 4-15-19

WARM UP

5X Row

:50 sec easy

:10 sec Hard

Warm up

snatch warm up

3 deadlifts

3 snatch high pulls

3 muscle snatches

3 tempo overhead squats (OHS), tempo 23X1

3 snatch balances

3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)

3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 – 2 times, starting with an empty barbell and adding load on each round if moving well

– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

 

strength

Warm up until you reach 65% or weight for first wave.

3Rounds in each wave set

Hang snatch + snatch

Wave set #1 – 1+1 from 65 to 75%, Go every 1 min

Wave set  #2 – 1+1 from 70 to 80%, Go every 1 min

Wave

Set #3 – 1+1 from 75 to 85+%, Go every 1 min

Notes.

– Recover for 2 to 3-minutes between waves

– (just make sure you stay within the %s)

WOD 20 min cap

3 Rounds for time

12 Devil’s thruster @ 2 x @ (50/35lbs) DBs

400m run

Devil’s thruster? Devil’s press (burpee into a double DB snatch) into a thruster

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