STRENGTH
A. EMOM for 6 Minutes: Power Snatch x 3, start around 65% and build as possible – go for heavy set of 3 (does not have to be touch and go)
B. Push Press, 5-5-5-5-5, add weight per set, does not have to be touch and go off the shoulder
Notes: 6 Minutes for Part A, 10-15 Minutes for Part B
WOD
Level 1
3 Rounds for Time:
- Heavy Russian KBS x 15
- Lunge Holding Dumbbells or KBs x 16 (8/side)
Level 2
3 Rounds for Time:
- Deadlift (135/95) x 15
- Lunge (135/95) x 20 (10/side)
Notes: Front or back rack for lunges – athlete choice
PS: 85#
PP: 100#
WOD: 4:26 (DL: 95#; Lunge: 60#)
135
175
110, 115
5:33rx
Worked on full snatch sets @ 65#