Warm Up: 250 m row/200 m run; 2x 10 banded pass thrus, 10 jump lunges, 10 strict press, 3 wall walks
Skill Focus: Snatch
8 sets
Set 1: 2 reps @ 60-65% 1 RM
Set 2: 2 reps @ 70-75%
Set 3: 1 rep @ 80%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6-8: 2 reps @ 70%
WOD:
5 strict HSPU
10 T2B (or K2E/Knee raise for scaling)
15 burpees
20 walking lunges (total)
3 RFT
Score is time on WOD
Jumpin' Jonathan!
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Skill Focus: Snatch
8 sets
Set 1: 2 reps @ 60-65% 1 RM
Set 2: 2 reps @ 70-75%
Set 3: 1 rep @ 80%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6-8: 2 reps @ 70%
WOD:
5 strict HSPU
10 T2B (or K2E/Knee raise for scaling)
15 burpees
20 walking lunges (total)
3 RFT
Score is time on WOD
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