WEDNESDAY
| Strength
6 Sets for load: 1 Snatch balance + 2 Overhead squats
*Perform a new set every 1:30 *Aim to finish heavier than 23/11 Today’s lifting should see lifters aiming heavier than 23/11. |
| WOD
12 min AMRAP: 3 Hang squat snatches 61/43kg 6 Burpee box jump-overs 24/20” 9 Chest-to-bar pull-ups
Rx+: 70/47kg Active: 52/35kg, chin-over bar pull-ups Lifestyle: 30/20kg (hang power snatch + overhead squat), 16/12”, ring rows
The workout should see unbroken hang snatches across all rounds, smooth burpee box jump-overs with conservative box heights and C2B options that can be perform in 1-2 sets across many rounds, leaving the limiting factor today to cardio-respiratory endurance! Can anyone crack 12 rounds!? |