Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility
Impact/Focus #1: Snatch Doubles
Warm up as needed before completing the following workload; 2 reps of Snatch every :90 for 5 working sets.
2 x Snatch
Notes: Warm-up to facilitate all 5 working sets at 85%1RM. Reps should be touch and go.
Post loads to comments.
Impact/Focus #2: Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 2-2-2-2-2
Notes: As heavy as proper form permits; get some, freaks.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“Snatch (Power) Doubles” : 85#
“Back Squat 2-2-2-2-2”: 195# PR!
Met Con:
Tabata Intervals – Med Ball Cleans & Burpees
50/35
Snatch Doubles: 140#.
Back Squat: 275#.
Met con: 61 • 40 Rx.
Snatch Doubles: 50#
Back Squat: 155#
Metcon: 37/32 Rx
Snatch Doubles: 115#x2
Back Squat: 225#x2 PR!
MetCon: 50/32