SKILL
Row 500m or Run 400m
then…
Snatch Barbell Warm Up
OLY
1 Power Snatch + 1 Snatch Balance + 2 OHS
Take 15 min to build to a heavy complex for today
STRENGTH
Back Squats (Week 1 – cycle 2)
5 @ 40%
5 @ 50%
5 @ 60%
Working Sets
(rest/stretch 2-3 min btwn sets)
5 @ 65%
5 @ 75%
5+ @ 85% (goal is to max reps after the 5th rep)
WOD
For Time:
10 Thrusters (95/65)(75/55-45)
10 SDHP
10 Push Jerks
10 OHS
10 Front Squats
10 Pull Ups
60 DU’s
(10 min cap)
