Activation prep
2-3 Sets
1:30 Cardio (your choise)
10 No jump burpee
5 Box Jump Over
2-3 Squat Ceans (building to workout weight)
WOD – Strength
A.2
10-8-6-4 rep Power Snatch + Squat Snatch – Barbell Cycling
*we want each rep and set as fast is possible
*move up in weight each set
*start at a 6/10 RPE and end at 9/10 RPE
A.3
3×3 Floating Snatch Deadlift
@100% 1 RM Snatch / @100/ @105% 1 RM Snatch
* On the eccentric, go down until JUST before the BB touches the ground
but dont let it touch! You’ll move immediatly into next rep
WOD – Metcon
B.
For Time:
100 Burpee Box Jump Over
*every 2 min perform 3 Squat Cleans 60/40kg
*start with sq cleans
TT 15:00
TC 20:00
-scale-
For Time:
80 Burpee Box Jump Over
*every 2 min perform 3 Squat Cleans 40/30kg OR under 60% 1 RM
*start with sq cleans
TT 15:00
TC 20:00