Tuesday July 7th

Pre WOD:

A, Paused Squat Snatch:

6 sets*1 Paused Squat Snatch+1 Paused Hang Squat Snatch

* 1 sec pause over thee knee and in the catch for both lifts

72% of 1 RM, focus on moving with speed and to have good positions, we will increase weight each week

B, Snatch Pull
3 sets*2 Snatch Pull

102% of 1 RM Snatch

WOD:

A, 10 min to build up to today’s heavy 1 RM Overhead Squat from the floor

B, Nancy
5 Rounds For Time:
400 m Run
15 Overhead Squats 43/29 kg (95/65 lbs)
Time Cap 20

Post WOD:

30-60 min Zone 1 Run/Row/Bike/Ski