Warm-up
Limber 11
Paused Back Squat
Paused Back Squat: 5 x 3 (1 ct pause). Add weight each set. Rest 2:00
Power Snatch
Power Snatch: 5 x 3. Rest 90s.
Training Intent
Assuming athletes have not made in most days this week work up to a heavy set of pause back squat as well up to a moderate set of Power Snatch. Advanced athletes can complete all their Power Snatches @75%.
WOD
20 min AMRAP:
5 Power Snatches (115, 75)
10 Push-ups
15 Air Squats
30 Calorie Row
RX: (95, 65)
L2: (75, 55)
L1: (65, 35)
Alternate Scaling Options:
– Power Snatch: 10 American KBS (53, 35)
– Rowing: 200 meter run or 50 Double Unders.
5 Power Snatches (115, 75)
10 Push-ups
15 Air Squats
30 Calorie Row
RX: (95, 65)
L2: (75, 55)
L1: (65, 35)
Alternate Scaling Options:
– Power Snatch: 10 American KBS (53, 35)
– Rowing: 200 meter run or 50 Double Unders.
Training Intent
Pacing/breathing is vital here. 75-80% effort each round. Snatches are intended to be completed UB. 30 calorie row splits should remain constant.
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