WARM UP – MOBILITY
(15 mins max)
Running, dynamic lower body warmup
Banded overhead raises, circles etc.
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Start WOD A 20 min clock and either:
1) Experienced lifters perform 3 sets of the complex with an empty bar as warmup
2) Newer lifters go through tech in a small group with the coach
WOD A
2 Power Snatch + 2 Snatch Balance + 2 OHS
20 mins to build to a heavy set of the complex – build SLOWLY, let technique dictate your weight jumps
-If you max out early than continue to perform some sets at 90% of what you worked up to
-If you are newer to lifting then practice the techniques at a manageable weight
WOD B
4/8 Front Squat/Back Squat
(20 mins)
Choose option 1, 2 or depending on how you are feeling after Monday’s squats, or if you did them or not.
1) 4 sets: 4 Front Squats, followed immediately by 8 Back Squats @ 94% of Monday’s weight
2) If you didn’t do Monday: 4 sets of 4/8 @ 75% of 1RM Front Squat
3) If your legs are tired from Monday: 3-5 sets of 4 reps @ 60% of 1RM
-Rest approx. 3 mins between sets
