ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Back Squat
5 x Power Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus #1: Snatch Complex
Warm up as needed (3 sets x 5 reps) before working to achieve the highest weight for the following snatch complex.
Power Snatch + 2 x Overhead Squat
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Impact/Focus #2: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Front Rack)
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WOD
5-10:00 Metabolic Conditioning
Snatch Complex: 145#.
Weighted Walking Lunges: 155#
Metcon: 12:42 scaled
Snatch Complex: 65#
Weighted walking lunges: 75×10
Metcon: 13:16 (9kg get ups/16kg swings)
Snatch complex: 105#
Walking Lunges: 120×10 and 130×5
Metcon: I forget. 11:45ish? It hurt.