MONDAY 8-5-19

SORRY FOR THE LAST MINUTE NOTICE.

8AM CLASS IS CANCELLED FOR TODAY MONDAY 8-5-19

 

 

 

Warm up

500 Meter Row

12 PVC Pass Throughs

21 Pausing Empty Bar Back Squats

300 Meter Row

12 PVC Pass Throughs

15 Pausing Empty Bar Front Squats

100 Meter Row

12 PVC Pass Throughs

9 Pausing Empty Bar Overhead Squats

MOVEMENT PREP

Warmup Sets:

3 Front Squats + 6 Back Squats (50% 1RM Back Squat)

2 Front Squats + 4 Back Squats (60% 1RM Back Squat)

1 Front Squat + 2 Back Squats (70% 1RM Back Squat

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 72% of Rep Max Back

Then

Snatch Technique

On the Minute x 5:

3-Position Muscle Snatch

3 Overhead Squats

Rest 1 Minute

On the Minute x 7:

Power Snatch

Overhead Squat

Squat Snatch

STIMULUS

• Keeping the weights on the light-moderate side here to work on snatch mechanics

• Part 1:

• Build between 35-45% of 1RM Snatch

• Complete all 6 reps without dropping the barbell

• Part 2:

• Build between 55-65% of 1RM Snatch

• You may drop the barbell before completing the squat snatch

WOD

For Time:

21 Bar-Facing Burpees

21 Power Snatches (115/85)

15 Bar-Facing Burpees

15 Overhead Squat (115/85)

9 Bar-Facing Burpees

9 Squat Snatches (115/85)

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