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Friday, July 8, 2022

Strength: 

Every 1:30 x 8 Sets:

1 Front Squat + 1 Thruster

Note: Goal of this is to explode out of the bottom on the front squat and apply that same explosiveness on the thruster. 

WOD: 

Solo: 

1 Power Snatch

100 Meter Run

1 Overhead Squat

100 Meter Row

-Rest 1:30-
Note: For every round, the number of Snatch and squats will increase the same as the partner workout. There will just be a fixed rest period after each set. 

Teams of 2: 

20 Minute AMRAP 

Partner 1:

1 Power Snatch

100 Meter Run

1 Overhead Squat

100 Meter Row

Partner 2:

2 Power Snatch

100 Meter Run

2 Overhead Squat

100 Meter Run

Partner 1:

3 Power Snatch

100 Meter Run

3 Overhead Squat

100 Meter Row

Rx+: 135/95

Rx: 105/75

Intermediate: 85/60

Scaled: 65/45

Note: Each partner will do one full “round” before the other partner goes. Note that each round increases the reps of the power snatch and overhead squats by one.

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