Pre WOD:
Power snatch + Squat snatch – 2 set: 1+1 65%+, 2 set 1+1 70%+, 2 set 1+1 75%+
*drop bar between reps, rest as needed between each set
(increase weights from last week)
WOD:
A, Back Squat:
4 sets*5 reps
– 75%+ of 1 RM Back Squat
B, Ravenblood
For Time:
800 m Run
30 Clean and Jerks 70/47.5 kg (155/105 lbs)
Cap 12 min
Post WOD:
Alternating Tabata for 16 Sets (8 Rounds) (3/6):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Take rests as needed, but the clock does not stop.
*reduce rest times or increase quality/reps from last week
