Warm up: dead bugs; 400 m run, 2x db snatch x10, goblet squats x 10
Skill Focus: Back Squat Warm up to working weight
Back squat 3 x 3 @90% of your 3RM
WOD:
w/ a partner alt rds/”rest”
Level 3
10 kb/db snatches (tot) 70+#53+
# 10 goblet squats
partner “rests” in pillar
Level 2
10 kb/db snatches 50-65#/30-40#
10 goblet squats
Partner “rests” in pillar
Level 1 10 kb/db snatches
10 goblet squats
Partner “rests” in pillar
3 rds of a 3 min amrap with 1 minute of true rest btwn
Pick up where you left off after each round
Post total partner rds for score
Skill Focus: Back Squat Warm up to working weight
Back squat 3 x 3 @90% of your 3RM
WOD:
w/ a partner alt rds/”rest”
Level 3
10 kb/db snatches (tot) 70+#53+
# 10 goblet squats
partner “rests” in pillar
Level 2
10 kb/db snatches 50-65#/30-40#
10 goblet squats
Partner “rests” in pillar
Level 1 10 kb/db snatches
10 goblet squats
Partner “rests” in pillar
3 rds of a 3 min amrap with 1 minute of true rest btwn
Pick up where you left off after each round
Post total partner rds for score
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Hey Guys. . . we provide chalk because we feel it's a necessary element in our training but please try and keep it on your hands or in the bucket, our cleaning crew is having to work way harder than necessary on the floors.
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