Level 1 & 2
Strength
1) Pause Back Squat:
7 x 3 @60-70%, every 60s.
– +5% from last week
– Ensure each set is done explosively
2) Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles resting 60sec between reps
WOD
“Open WOD 13.1”
AMRAP in 17mins:
40 Burpees
30 Power Snatch (35kg/20kg)
30 Burpees
30 Power Snatch (60kg/35kg)
20 Burpees
30 Power Cleans (72.5kg/45kg)
10 Burpees
AMRAP Snatches (90kg/52.5kg)
– All Levels: Scale down each weight by 10-20#s
Finisher
Deadbug + Reverse Crunch
3 x 10. Rest 60sec
Supermans x 50reps (squeeze glutes at top). Rest as needed.
