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STRENGTH
3 Sets: Power Snatch + 3 Overhead Squats
Notes: Start from the hang position if you are newer to the movement (i.e. Hang Power Snatch + 3 Overhead Squats)
WOD
Level 1
AMRAP 4:
- Hang Power Snatch x 10
- Push-up x 10
Rest 2 minutes
AMRAP 4:
- Hang Dumbbell Squat Clean x 10
- Abmat Sit-up x 10
Level 2
AMRAP 4:
- Power Snatch (95/65) x 10
- Ring Dip x 10 (scale to Hand Release Push-up)
Rest 2 minutes
AMRAP 4:
- Hang Squat Clean (95/65) x 10
- Abmat Sit-up x 10
Notes: Unless you can do 10 ring dips in a row, scale to hand release push-ups so you can keep moving at a consistent pace on part 1. Power snatches should be a weight that you can do “touch and go” reps if possible.
to 155
3+5
3+2
Strength- 70# ( no press out )
WOD- @ 55#
3 + 4
4
Complex: 65, 75, 85
AMRAP 1: 3 + 6
AMRAP 2: 4 + 1
(both AMRAPs @ 55#, HOG push-ups for 1)
3+14 (65#, hand release push ups)
3+5 rx
On Saturday Morning:
Snatch + OHS 95#
AMRAP 1: 3 (hand release PUs)
AMRAP 2: 3 + 9
Both @85#
Legs were feeling a little wrecked from the week, just kind of slow all around
strength: 65#, 75#, 85# I think
AMRAP 1: 3+2 (deep box dips)
AMRAP 2: 3+3