Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Power Snatch – 7 sets of 1 increasing in weight – work past WOD weight
Fitness: Push-press – 5 sets of 3 increasing in weight – work past WOD weight
Part 2 – Conditioning: “Payday”
Performance: 2 min AMRAP of
- 10 Box jump (20/24″)
- 10 Power Snatch (115/75 lb)
- 10 Pull-up
…Rest 1 min then start 4 min AMRAP with same movements/rep scheme where you left off
…Rest 1 min then start 6 min AMRAP with same movements/rep scheme where you left off
Score is total rounds and reps.
Fitness: 2 min AMRAP of
- 10 Box jump or step-up
- 10 Push-press @5-6 RPE
- 10 Ring Row or Pull-up progression
…Rest 1 min then start 4 min AMRAP with same movements/rep scheme where you left off
…Rest 1 min then start 6 min AMRAP with same movements/rep scheme where you left off
Score is total rounds and reps.
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