Friday

CLASS PROGRAM

A.) Squat Snatch technique work

EMOM 10

doubles

2 mins @ 50% 

2 mins @ 55% 

2 mins @ 60%

2 mins @ 65% 

2 mins @ 70% 

 

B.) 2019 Wodapalooza “The Circus Act” - individual intermediate

6 min cap: 

 

40ft HS Walk

5 Snatches (175, 115lb)

-

40ft HS Walk

3 Snatches (195, 125lb)

-

40ft HS Walk

1 Snatch (215, 135lb)

 

 

 

scaled : 6 minute cap

 

5 wall walks

5 snatches : 115/75

– 

3 wall walks

3 snatches : 135/95

– 

1 wall walk  

1 snatch : 155/105

 

———————— 

 

Teams, I suggest you run your version, while working up to 75% in your clean and jerk post workout. To work on timing and attempts under fatigue. Then do the snatch individual wod for extra work. 

 

C.) Final ripped games prep workout.

 

3 rounds - for time : 

30 calorie row

15 thrusters 45/35 (empty bar)

10 burpee over bar

 

D.) 20 minutes on Echo bike

followed by 20 mins of rolling out

followed by 20 minutes of hip + groin mobility work

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