wod
Warm-up
Back Squat (Weight)
4 sets of
3 Back Squat @ 75%
Focus is bar speed
3 Back Squat @ 75%
Focus is bar speed
Met Con Mbah Xfit (Time)
7min AMRAP:
8 Power snatches 30/40kg
8 lateral burpees over bar
8 knees to elbow/chest
Rest 30 secs before next round
8 Power snatches 30/40kg
8 lateral burpees over bar
8 knees to elbow/chest
Rest 30 secs before next round
Rest 3 min (Change to a slightly heavier weight)
7min AMRAP:
4 Power Snatches 40/60kg
4 lateral Burpees
4 strict knees to elbows/chest
Rest 15 secs before next round
ADV Option:
7min AMRAP:
8 DB squat cleans 15/22.5kg
8 DB box step overs
18 toes to bar
Rest 30 secs before next round
Rest 3 min
7min AMRAP:
4 DB squat cleans
4 DB burpee box step overs
9 toes to bar
Rest 15 secs before next round
30/30sec single leg wall sit
10 drop Squats
10 Scap Pull-ups
10 plank to press
into
EMOM 8min:
# of quality pull ups (work for approx. 20sec)
Athletes who are NOT super great please perform every 30sec and have smaller sets
Emphasis is quality NOT total number of reps!