Weightlifting
I. Squat Snatch
Every 1:30 for 7:30 do:
3 Snatches, 75-80% 1RM
-- then --
Every 1:30 for 4:30 do:
2 Snatches, 80-85% 1RM
-- then --
Every 1:30 for 3 mins do:
1 Snatch, 85+% 1RM
II. Back Squats
3 sets
1 x 5 reps @ 72%
1 x 3 reps @ 77%
1 x 1 reps @ 82%
Rest = time it takes to change plate
-- Rest 4 mins --
3 sets
1 x 5 reps @ 77%
1 x 3 reps @ 82%
1 x 1 reps @ 87%
Rest 2 mins between sets
-- Rest 4 mins --
3 sets
1 x 5 reps @ 82%
1 x 3 reps @ 87%
1 x 1 reps @ 92%
Rest 3 mins between sets
WOD 1
3 sets AMRAP 3 / Rest 2
3 Wall Walks
5 Burpee Box Jump Overs, 24/20 in
7 Pull-ups
WOD 2 - Optional
3 rounds, each round for time, of:
500m Row
15 Dual DBs Squat Cleans
100ft. Dumbbell Overhead Walking Lunge
15 Dual DBs Snatch
500m Row
Rest 3 mins between each round.
RX 50 / 35 lbs
Scaled 35 / 25 lbs
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