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
78% 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
108% of 1 RM Snatch
WOD:
A, Contrast Training:
3 sets:
5 Box Back Squats at 75% of 1 RM Back Squat for max speed
Rest 30 sec
5 Vertical Jumps as high as possible
Rest 3 min before next set
B, AMRAP 12 min:
10 Box Jump Overs 30/24 inch
20 Front Rack Reverse Lunges 40/25 kg (90/55 lbs)
Rest 30 sec
Post WOD:
Core Accessories 5/5:
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
