MON 6/19/23 WOD
WARM-UP - 1:00 Row - 1:00 row - 10 PVC pass throughs - 5 wall squats – 2 Rounds – Empty Bar - 5 snatch deadlifts to mid-thigh - 5 deadlift-shrugs - 5 muscle snatches - 5 behind-the-neck snatch grip push jerks - 5 overhead squats - 5 hang squat snatches - 5 squat snatches –
ACCESSORY I - 3 Tall Snatches (Pick a weight that allows you to move fast!) https://youtu.be/UpDy-VNnUuo - 5 Sets (2 Min each)
ACCESSORY II - 30 sec Alternating V ups – Rest 15 sec - 30 sec OHS (45/35#) – Rest 15 sec – 30 sec Bar Hangs – Rest 15 sec – 3 Rounds
STRENGTH WOD - Add weight - 1 hang squat snatch - 1 squat snatch – 3 Rounds – Build up the load to your starting weight (~40% of 1 rep snatch max)
– EVERY 1:30 -
1 HANG SQUAT SNATCH
1 SQUAT SNATCH
- 10 SETS WORKING TO HEAVIEST WEIGHT –
WOD – “RANDY” (Compare to 3/4/19)
75 POWER SNATCHES L3-75/55# L2-55/45# L1-45/35#
FOR TIME
