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
5 each side Box step downs 70/50 single DB control decent .
12 Barbell Clean high pulls 115/85 / upright row 95/65
50sec handstand holds against wall/or 10 box push-ups
5 R/L BB RDL 95-115/65-85
10 moving planks To