WOD
Tuesday 06.16.2020
POSTED ON June 15, 2020
Tuesday | 06.16.2020
Warm Up:
8 overhead squats
8 muscle snatch
8 snatch (beginner power snatch)
X2-3 sets
Foundation: Every 2 minutes for 20 minutes (the first 5 sets are warm-up)
A. Snatch 1.1.1.1 x5 sets; rest :90-:180 between
*rest :10 between clusters
*Build to a weight in 3 sets and maintain the weight across all 4-5 working sets depending on time.
*20min should be the standard to finish all this work *beginners power snatch
*track your loads week by week.
*increase weight from previous week
WOD: “Puff Daddy”
Level 1:
45 double unders
21 hang power snatch 115/80
30 double unders
15 hang power snatch 115/80
15 double unders
9 hang power snatch 115/80
For Time
Level 2:
45 double unders
21 hang power snatch 95/65
30 double unders
15 hang power snatch 95/65
15 double unders
9 hang power snatch 95/65
For Time
Level 3:
75 single unders
21 hang power snatch 75/55
60 single unders
15 hang power snatch 75/55
45 single unders
9 hang power snatch 75/55
For Time
ROMWOD:
3min dragon L/R
3min straddle
