Friday August 13th


Friday August 13th

2 Rounds

10 Scap Push Ups

10 Scap Pull Ups

10 Air Squats


2 Rounds

:30 of Double Unders

Rest :30

:30 of Burpees

Rest :30

:30 of Empty Bar Hang Power Snatch Rest :30

Straight into the wod today
Rx today would be your true 60% of your 1 rep max snatch

Every 4 Minutes for 20 Minutes
Row 250m or ski 250 or run the true 200m
75 Double Unders
1 Set of UB Touch and Go Power Snatches @ 60% 1RM Power Snatch
Athletes should always be able to hit 7-15 reps per round. Score is total snatches. If you’re on the upper end of snatch reps in early rounds, add weight.
*when you break on the snatches your round is up and you get to rest and recover

Scaling- Double Unders: :60 of practice or 150 singles

Snatch: If athletes hit 15+ reps on Round 1, consider scaling the weight up slightly to ensure they cannot consistently hit 15+ reps

Feel: Gas
Pacing: Reach
Target Scores: 35+ Reps, but less than 75 Reps
Firebreather Score: 10+ reps every time at 60% with good mechanics and intensity.

10 minutes of squat therapy.. (squats against the wall. everyone can benefit from this)