Warm-up – Wall Squats, Spidey stretches, up dog, down dog EMOM 20/10 x 3
Week 1 Back Squat
5 @ 40%, 5 @ 50%, 5 @ 55%, 20 @ 60%+15-20lbs
Power Snatch, Burpee over Bar, 100M Run
Perform 2 power snatches and 2 burpee over bar, then 4-6-8, etc… Score is how many rounds & reps the athlete completes in 12 minutes. 100M run after every round (Stop Sign)
Men 75/55 or 95/65
WOD Tips: Last week of increasing weight in the 20 rep squat cycle. This will be the most challenging week. Continue to focus on technique, especially in the later reps. The workout of the day is a 12 minute sprint with increasing reps every round. The weights for the power snatches should be light enough to touch and go for several rounds.
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