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  • Writer's pictureJohn Fadel

Tuesday WOD

Warm up/ technique

With An Empty Barbell...

3 each:

Snatch Grip Deadlifts

Snatch High Pulls

Muscle Snatches

Overhead Squats

Power Snatches

Squat Snatches 


Reach 55%. Feel free to touch any other weights you'd like before starting the workout.


Squat Snatch 8min time cap every1:30 x5

Put additional weights next to you.

For Time:

10 Snatches @ 55%

8 Snatches @ 63%

6 Snatches @ 72%

4 Snatches @ 80%

2 Snatches @ 88%


Modifications:

- Reduce Percentages

- Power Snatches

- Overhead Squats

- Sub Dumbbells  


"Fore!"

AMRAP 4:

20/15 Meter Row / ski erg

75 Double Unders

Max Power Snatches 75 / 55 lb

Rest 2 Minutes

AMRAP 4:

20/15 Bike /ski erg

75 Double Unders

Max Power cleans 95 / 65 lb

Rest 2 Minutes

AMRAP 4:

400 Meter Run(corner building x2)

75 Double Unders

Max Bench Press 155 / 85 lb


Modifications:

If machines are full resort to the run**

DU: singles 100

1min of DU practice

1min plate hops


Accessory work:

Slow things down focus on the muscles being activated and control. Work on technique.

Emom 1min x 3 laps

15 min

  1. 5 each side Box step downs 70/50 single DB control decent .

  2. 12 Barbell Clean high pulls 115/85 / upright row 95/65

  3. 50sec handstand holds against wall/or 10 box push-ups

  4. 5 R/L BB RDL 95-115/65-85

  5. 10 moving planks To






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