Warm-up Drills
ROMWOD x 15-18:00*
Impact/Focus: Press 5-3-1+ (WEEK 3)
Work through the following sets of Press using the percentage based sets outlined below.
Warm-up Sets
10 reps x Barbell
5 reps x <40%
5 x 55%
3 x 65%
Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)
Post scores to comments.
“The Cask of Amontillado”
Complete Part A. (Scored For Time) before establishing a score for Part B. (Scored For Max lbs). Time remaining on the clock is the 1RM window of opportunity.
Time Cap 14:00.
Part A.
For Time
42 x Single Arm Dumbbell Snatch (50/35lbs)
Immediately into…
2-4-6-8-10-12 reps of
Dumbbell Front Squat (50/35lbs)
Bar Facing Burpees (empty barbell)
Part B.
In the time remaining
1RM Snatch / Power Snatch
or
1RM Clean & Jerk
Post both scores to comments.
