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WODs

21-15-9: Hang Power Cleans and Strict Ring Dips

21-15-9 reps, for time of: Hang Power Clean, 135/95 lbs Strict Ring Dip

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Run : 7x 200 m, rest 1 min

Each for time: Run: 7x 200 m Rest 1 min between efforts.

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Every 1 min for 12 mins: Snatch

1 Snatch, pick load Every 1 min for 12 mins.

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Nothing assigned for May 20, 2019

Nothing assigned for May 20, 2019

1:

Back Squat : 3 @ 75%, 1 @ 85%, 3 @ 78%, 1 @ 88%, 3 @ 81%, 1 @ 91%

Back Squat 1x3 at 75% 1RM Back Squat 1x1 at 85% 1RM Back Squat 1x3 at 78% 1RM Back Squat 1x1 at 88% 1RM Back Squat 1x3 at 81% 1RM Back Squat 1x1 at 91% 1RM Rest as needed between sets.

Completes sets every 2 mins.

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2:

Front Rack Lunge : 2x14

Front Rack Lunge 2x14 Use the same weight for each set. Rest as needed between sets.

At 46% of 1RM front squat.

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3:

Alt EMOM 9 mins: Snatch Grip Push Jerks and Muscle Snatches

Every 45 secs for 9 mins, alternating between: 3 Snatch Grip Push Jerks, pick load 3 Muscle Snatches, pick load

Power Snatch Technique

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4:

5x RFT: Air Squats, Row Calories and Power Snatches

5 rounds, each round for time, of: 30 Air Squats 20/15 Row Calories 7 Power Snatches, 115/85 lbs Complete 1 round every 5 mins.

"Hot Air" Log individual round times, not running clock times.

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