Warm Up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 wall balls, 10 alt db snatches, 8 push ups, 10 groiners
Skill Focus: Back Squat
Warm up with a few light sets (map out where you need to go before you start)
Back squat with increasing sets
1st set: 8-10 reps @ 55-65% of 1 rm
2nd set: 6-8 reps @ 65-70%
3rd set: 4-6 reps @ 75-80%
4th-6th set: 3 x 2 @ 80-95 %
WOD:
21 power snatch 95/65 9 burpees
15 power snatch 15 burpees
9 power snatch 21 burpees
Post: heaviest set BS and time
Skill Focus: Back Squat
Warm up with a few light sets (map out where you need to go before you start)
Back squat with increasing sets
1st set: 8-10 reps @ 55-65% of 1 rm
2nd set: 6-8 reps @ 65-70%
3rd set: 4-6 reps @ 75-80%
4th-6th set: 3 x 2 @ 80-95 %
WOD:
21 power snatch 95/65 9 burpees
15 power snatch 15 burpees
9 power snatch 21 burpees
Post: heaviest set BS and time
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