Monday, June 13th WOD

Warm up:  Coach-led BW drills and PVC work for mobility

-Burgener warm up

-Technique:  Tall snatch 3x3 (bar)

 

 

BB work:

  1. Snatch 5x3 at 55%

-Build then perform as an EMOM

     2.  Back squat 3x5 at 75%

 

LV. A Conditioning:  10 minute AMRAP

-50 DU’s

-5 Snatch grip deadlifts 275/175lbs

-2, 15’ Rope climbs

 

LV. B Conditioning:  10 minute AMRAP

-35 DU’s (sub 100 singles)

-5 Snatch grip deadlifts 245/155lbs

-1, 15’ rope climb

 

LV. C Conditioning;  10 minute AMRAP

-75 Singles

-5 Snatch grip deadlifts 225/135lbs, 185/115lbs

-3 Rope lowers

-10 Sit ups

 

Nick ProhaskaComment