WEDNESDAY
| Strength
For load
6 sets @ 2:00 per set 1 Hang Squat Snatch 1 Squat Snatch
For the lifting, the goal is to replicate the pull and extension from both the hang and floor. Start at 60% of your 1RM and hold across or build across, athlete’s choice. |
| WOD
For total time:
21 Toes to bar 21 Squat snatches 40/30 -Rest 2 mins- 15 Toes to bar 15 Squat snatches 50/35 -Rest 90 sec- 9 Toes to bar 9 Squat snatches 60/40 17 min cap Masters/teens/Active: Snatches as 15-12-9 35/25, 45/30, 55/35. 15-12-9 Toes to bar
Lifestyle: All reps as 15-12-9 30/20, 40/25, 45/30. Straight leg raises
The workout is fast reps with plenty of rest. Aim to do as much of this unbroken as possible and just light it up!! The second and third bar might be broken up a little but the challenge is still out there. |