Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus #1: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00 total.
4×1 @ 80%
4×1 @ 85%
4×1 @ 80%
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Impact/Focus #2: Back Squat
Impact/Focus #2: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (80% 5RM)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
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WOD
5-10:00 Metabolic Conditioning
Snatch: 135/145.
Back squat: 185.
Metcon: 6+12 Rx.
Snatch: 135/145.
Back squat: 185.
Metcon: 6+12 Rx.
“Snatch – modified with Deadlifts x 3” : 205/225
“Back Squat”: 155# x 5
Metcon -modified: 8:00 Amrap
10 G2OH (35#) + 10 Box Jumps (24″) ;
6 Rounds
Snatch: 45/50
Back Squats: 85
Metcon: 4+16 Rx
Snatch: 85/90
Back Squat: 170×5
Metcon: 5 + 1 RX
Oops used a 35# plate on the metcon too.
Snatch: 85/90
Back Squat: 170×5
Metcon: 5 + 1 RX