WOD – Fri, Sep 12
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 jump rope
2 rounds:
- 10 air squats
- 10 PVC pass-throughs
- 5 inchworms
Specific Warm-Up (8:00–13:00)
- 3 snatch grip deadlifts
- 3 muscle snatch
- 3 hang power snatch
- 2 power snatch
2 sets building to working weight
Skill (Weight)
(13:00–20:00)
EMOM x 6:
5 Touch-and-Go Power Snatch (light to moderate)
Conditioning (AMRAP – Reps)
RXConditioning (25:00–45:00)
“:30 Conditioning Bursts”
:30 Power Snatch (95/65)
:30 REST
:30 Bike
:30 REST
6 rounds for max reps/cals
Intermediate: 75/55
Baseline: 55/35
Cool Down (Checkmark)
(45:00–55:00)
- 10 lateral raises
- 10 bent-over rear delt flys
- 10 cuban press (DB’s)
2 rounds NFT
We refine barbell speed and positioning today, followed by conditioning bursts! The goal is to keep a 1:1 work-to-rest ratio to keep intensity as the priority. If the snatch weight prescribed is one that has you thinking anything other than linking reps together, then it’s too heavy. Today’s barbell skills should really refine and enhance the performance in the conditioning.