Skills / Strength

Advanced

5 Sets (3:00 Rest)

1 Squat Snatch (Work up to a 1 Rep Max)

Fitness Level Substitution: Power Snatch or Squat/Power Snatch with PVC Pipe or a Broomstick.

Perform 5 sets resting 3 minutes between each set with each set consisting of 1 snatch.  Work your way up to a 1 rep max snatch.  If you are not proficient with the snatch movement, do the beginner section today.

Beginner

7 Sets (1:30 Rest)

3 Squat Snatch 

Fitness Level Substitution: Power Snatch or Squat/Power Snatch with PVC Pipe or a Broomstick.

We want a lot of snatches today to really work form.  Use a relatively light weight and focus on perfect form every time.  Perform 7 sets resting a minute and a half between each set with each set consisting of 3 snatches.

Squat Snatch

WOD

Front Squat Ladder (8 Reps each Round)

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders

Start at 50% of your 1 rep front squat max.  If you don’t know your max, just make your best guess as being wrong will not effect the WOD very much.

Perform 8 Reps each round and add weight each round.

If your front squat max is less than 200lbs, then add 5lbs each round.  If it is between 200 and 300lbs then add 10lbs each round.  If it is over 300lbs then add 20lb each round.

Go to failure.  If you get all 8 reps, then add weight and move to the next round.  Once you fail on a front squat, then you are done.

Post the total number of rounds you completed and your starting and finishing weights.

Example:

Front Squat Max is 220lbs.  Start the WOD at 110lbs and do 8 reps.  Then add 10lbs and do 8 reps at 120lbs.  Keep adding 10lbs each round until you cannot do all 8 reps in a round and then post your total rounds to comments.

Front Squat

3 Rounds (1:00 Rest)

10 Air Squats

Do 30 of your best air squats.  Take your time and do them correctly.

Air Squat