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, Front Squat:
4 sets*3 reps
75%+ of 1 RM Front Squat (build to 2 reps in reserve)
B, E2MOM 12 min (6 sets):
10/8 Cal Erg
Max Thrusters 50/35 kg (115/75 lbs)
Post WOD:
Back Strength (4/6)
𝗙𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
𝟯 𝗦𝗲𝘁𝘀:
10 Banded GHD Hip Extension (https://youtu.be/fS0x2LWrwuU?si=QDPvIeg3fqovaAmQ)
40m D-ball/Sandbag Bear Hug Carry, pick weight (Sandbag Bear Hug Carry – YouTube)
*Rest as needed between sets
