(Practice / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec snatch grip deadlift, 30 sec PVC pass thru, 20 sec TVW, 20 sec hang PVC muscle snatch, 20 sec hang PVC power snatch, 20 sec BB hang muscle snatch, 20 sec BB hang power snatch, 20 sec PVC OHS, 20 sec BB OHS
SOD 1-3
For 20 minutes, attempt to increase load on the BB each set.
EMOM for 5 minutes: (focus on finding good positioning)
High Hip Squat Snatch x 1 rep @ 50-65% of 1RM Squat Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Squat Snatch x 1 rep @ 65-80% of 1RM Squat Snatch
Rest 60 seconds, and then…
Every 2 mins, for 6 minutes (3 sets):
Squat Snatch x 1 rep @ 80+% of 1RM Snatch
(post heaviest weight for each/all 3 sets = 3 weights posted
Rest 3 min, and then WOD:
WOD
4 min (8x work :20/rest :10)
Tabata Mt. climbers (count 1 leg – post lowest score)
