W.U. Squat Prep

Strength:  Back Squat

85% 3 reps x 4 sets

Skill:   Power Snatch + OH Squat

W.O.D for time complete

  • 25 x Power Snatches
  • 500M Row
  • 25 x OH Squats 75/55
  • 500M Row
  • 25 x Power Snatches 75/55

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OLY Group:

  • Power Clean + Clean:  75% x 4 sets
  • Snatch Balance: 70% x 3, 75% x 3(2), 80% x 3(2)
  • Push Press: 82% x 4 (5)

W.O.D 4 Rounds of

  • 10 x Turkish Getups (As heavy as possible)
  • 5 x Strict or Weighted Pullups
  • 10 x KB Seated Presses (As heavy as possible)

 

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