Friday 6/9/19…Open WOD 12.2

Strength
Strict Press 8-8-8-8

* Approx 65% of 1 rm, hold same weight for all sets

Conditioning
Open WOD 12.2
As many reps as possible in 14 mins of:
30 Snatches, 35/20kg
30 Snatches, 62.5/35kg
30 Snatches, 75/45kg
Max reps in time remaining, Snatch, 95/55kg

This workout begins from the standing position with the barbell loaded to the starting weight. In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.

Tuesday 16/10/18…Snatch & Run

14 Minute AMRAP

12 Power Snatch @ 52.5/35
200m Run

Extras (not done in class)

—– Output Open Prep—–
Every 1 min for 11 mins:
3 Squat Cleans, 68% 1RM
3 Squat Cleans, 72% 1RM
3 Squat Cleans, 74% 1RM
Rest 1 min
2 Squat Cleans, 78% 1RM
2 Squat Cleans, 81% 1RM
2 Squat Cleans, 84% 1RM
Rest 1 min
1 Squat Clean, 88%
1RM 1 Squat Clean, 90%
1RM 1 Squat Clean, 92% 1RM