wod
Warm-up
Snatch (Weight)
4-5 sets
1 Hang muscle/power Snatch + 1 Low Hang muscle/power Snatch + 1 muscle/power Snatch
First set @ 65% and last set should be around 80%
-lift based on feel
1 Hang muscle/power Snatch + 1 Low Hang muscle/power Snatch + 1 muscle/power Snatch
First set @ 65% and last set should be around 80%
-lift based on feel
ADV Option:
Like last week
3 position snatch (full snatch)
High to low
Met Con Mbah Xfit (Time)
1 off max attempt (2 scores for workout)
2min 30 cap:
400/500m row for time
+
Max KB thrusters in time remaining @ 12/16kg
2min 30 cap:
400/500m row for time
+
Max KB thrusters in time remaining @ 12/16kg
Score 1 = time in row
Score 2 = thrusters
ADV Option:
Change to barbell thrusters @35/50kg
Accessory Work
Build on Mondays strength work
Accumulate 30 max strict pull-ups
Accumulate 30 max strict pull-ups
2 rounds of:
1 min slow
40 sec moderate
20 sec sprint
— then –
2 rounds
10 shoulder dislocators
10 Barbell Front Squats
5 Snatch high pulls
5 Snatch balance