STRENGTH
Back Squat, 6-8 x 4 sets, at 30X0 Tempo, rest 2 minutes between sets
*Start light, focus on tempo. Build as you are able to each set.
WOD
Level 1
AMRAP 8:
- Hang Power Snatch (65/45) x 8
- Row x 250m
Level 2
AMRAP 8:
- Power Snatch (115/85) x 8
- Row x 250m
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Bs: 75, 85, 95, 105#
Wod: 4 @ 65#
BS: 135#x8… probably could have gone heavier, but wanted to keep it to 8 reps
WOD: 4 @90# w/200m run
BS: 85×8, 95×7, 105×7, 115×6
WOD: 3 + 175m (65#, 200m run)
And by 65#, I mean 55#. Whoops.
BS- 3×135. Sets of 6
First BS’s since knee surgery
WOD- 3+ 200 @ 55#