TUESDAY
| Strength
Build to a heavy 3:
Every 2:30 x 5 Sets 3 Hang Snatch @ 75%+ of 1RM Snatch
This format dictates that we are starting at 75% and increasing loads on each set. |
| WOD
7:00 AMRAP
“Sonic Boom”
1-2-3-4-5.. Overhead Squat 61/43 Lateral Burpees over the Bar
Active- 43/30 Lifestyle- 34/25
This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here. |