WOD
Tuesday 02.23.2021
POSTED ON February 22, 2021
Tuesday | 02.23.2021
**1. Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Hang + 1 Below the Knee + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight
Strength: 3 Position Snatch (Hang, Below the Knee, Floor) 5×3
3 Position Snatch (Hang, Below the Knee, Floor) for load:
– 5×3 reps @ 65% 1RM Snatch or a moderate weight
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
**3. Workout Prep**
2 sets
3 Thrusters (add weight each set)
2 Strict weighted Pull Ups (add weight each set)
Workout: Heavy Fran
* Target time: 7-9 minutes
* Time cap: 12 minutes
For Time:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
* Scaling option 1 (Masters 45+)
For Time:
15-12-9
Thrusters (115/75)
Strict Weighted Pull Ups (35/20)
* Scaling Option 2
For Time:
15-12-9
Dumbbell Thrusters (35s/20s)
Banded Strict Pull Ups
* Limited Equipment Option
45-36-18
Jumping Air Squats
21-15-9
Strict pull ups
* Large Class Option
Teams of 2
30-24-18
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
– Split reps as needed –
Accessory:
10 min double under practice
OR
35 unbroken double unders every min for 10 min
1 min forearm smash w/ lacrosse ball (each side)
1 min foam lats (each side)
1 min Quad Smash (each side)
