Pre WOD:
A, Paused Squat Snatch:
6 sets*1 Paused Squat Snatch+1 Paused Hang Squat Snatch
* 1 sec pause over the knee and in the catch for both lifts
74% 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
104% of 1 RM Snatch
WOD:
A, Back Squat:
3 sets*5 reps 75%/RIR 3-4
B, For Time:
21-15-9 Thrusters 50/35 kg (110/75 lbs)
800 m Run between sets
Cap 16 min
Post WOD:
Core Accessories 3/5:
EMOM 12 min:
1, 15-20 sec/Side Single Leg Plank
2, 15-20 sec/Side Single Leg Adductor Plank
3, 15-20 sec/Side Single Leg Reverse Plank
4, 15-20 sec/Side Single Leg Side Plank
Progression: Better form or increase by 1-2 sec from last week
