Monday, 21 June WOD

Warm up: 10 minutes

  • 1:00 Row
  • 30 Seconds HS Hold + 10 Shoulder Taps
  • 1:00 Row
  • 20 Alt Walking Lunges
  • 1:00 Row
  • 20 PVC Pass Throughs
  • then
  • Specific warm up: (empty BB)
    • 10 OH Squats
    • 10 Snatch Pulls
      • 5 Sets:
        • 1 Low hang Power Snatch
        • 1 Low Hang squat snatch
      • 5 Sets:
        • 1 Low hang Power Snatch
        • 1 Hang Squat Snatch

Strength/Skill: Snatch

  • Squat Snatch 1×2 at 50% 1RM
  • Squat Snatch 1×2 at 60% 1RM
  • Squat Snatch 1×2 at 65% 1RM
  • Squat Snatch 1×2 at 70% 1RM
  • Squat Snatch 1×2 at 75% 1RM
    • Rest as needed between sets.

Then

  • Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • 75% 1RM or above.

METCON: For time:

  • Row, 500 m
  • Double Dumbbell Walking Lunge, 50/35 lbs, 100 ft
  • 21 Strict Handstand Push-ups
  • Row, 500 m Double Dumbbell Walking Lunge, 50/35 lbs, 100 ft
  • 15 Strict Handstand Push-ups
  • Row, 500 m Double Dumbbell Walking Lunge, 50/35 lbs, 100 ft
  • 9 Strict Handstand Push-ups

Times should be anywhere around 10 to 18 minutes. Scaling Options: Scale DB weight in order to keep the lunge unbroken or no more than 2 sets. Scale to kipping HSPU or double DB push press, a good sub could also be 42-30-18 Push Ups.

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