FRIDAY
| Strength
7 Sets for load: 1 Power snatch + 1 Hang squat snatch *Perform a new set every 1:15
Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the two movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day. |
| WOD
2021 Individual Quarterfinals Test 5- 7 min cap 9-6-3 Reps for time: Snatches 70/47kg Burpee box jump-overs 30/24”
Rx+: 83/61kg Active: 61/43kg Lifestyle: 52/35kg, 24/20” Option 3: 35/25kg, 20/16”
This Individual Quarterfinals workout should see a speed mentality and high energy and vibes! The snatch weight should reflect approximately 70% 1RM and warrant fast singles most likely. The burpee box jump-overs should be on a box higher than normal, and require considerable effort following moderate-heavy snatches to complete. |