WOD= Teams of 2, 1 work/ 1 rest
-20 Power Snatches 155/105/95
-10 Lateral Burpees over the bar
-30 cal row
-20 OHS 155/105/95
-10 Lateral Burpees over the bar
-30 cal row
-30 Power Snatches 135/95/65
-10 Lateral Burpees over the bar
-30 cal row
-30 OHS 135/95/65
-10 Lateral Burpees over the bar
-30 cal row
-40 Power Snatches 95/65/45
-10 Lateral Burpees over the bar
-30 cal row
-40 OHS 95/65/45
-10 Lateral Burpees over the bar
-30 cal row
If Rx is too much, then Scale weight so that you can do quality singles in the first set of 20 snatches.
You should have some record of your deadlift 1RM. If you have no record of your deadlift 1RM Then use today for rangefinding according to the following rep scheme 10-8-6-4-3-3-2-2-1-1-1 Increase weight each round and get as heavy as you can with good form. Do not lift with rounded back etc for the sake of trying for a higher weight. Please see coach if you have questions If rangefinding, then proceed to WOD 2 after you have a number for your 1RM
WOD 1=Deadlift -5×5 Deadlift at 65% of 1RM *stay with the same weight for all 5 sets and perfect form
WOD 2 3 rounds for quality
-40m D-ball hug walk into 30 sec hold
-8, each side, KB/DB Single Leg RDL
-30s max weighted Hollow Rocks https://www.youtube.com/watch?v=_NgPQzEjHBg
Pick one of the following WODs according to ability
“Cindy” Complete as many rounds in 20 minutes as you can of: -5 pull-ups -10 push-ups -15 air squats
Or ”Mary” Complete as many rounds in 20 minutes as you can of: -5 handstand push-ups -10 alternating one legged squats (5-each leg) -15 pull-ups
Tempo Back Squats
-5×5 3 seconds down, 3 seconds in the bottom, fast up! Start around 50% and work up to a conservative heavy, around 70%.
WOD 2 =7 min AMRAP
-50 DU’s
-20 One arm DB Hang Power Clean and Jerk (Switch every 10 reps) 50/35