MONDAY
| Strength
7 Sets for load: 1 Power snatch + 1 Snatch balance + 1 Squat snatch
*Perform a new set every 1:30
Today’s lifting should see beginner and intermediate lifters perfecting the mechanics with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day. |
| WOD
7 Rounds for time 12 min cap: 3 Power snatches 61/43kg 5 Overhead squats 7 Bar-facing burpees
Rx+: 70/47kg Active: 52/35kg Lifestyle: 30/20kg, 3 PSN, 4 OHS, 5 BFB
The workout should see barbell weights that approximate 50% 1RM limiting movement (either power snatch or overhead squat) and burpee reps that allow constant movement, certainly inside :40 even when fatigued. It might be a good idea today to have a way of marking off rounds as numbers could get confusing a few rounds in! |