WOD
Warm-up
LXB Smash: Pecs/Traps/Delt (5 Minutes)
Dynamic Warm-up/Stretches
2 Sets – Perform 5 reps of the following movements:
- BTN Push Press (snatch grip)
- OHS
- Drop Snatch
- Below Knee High Pull
- Muscle Snatch
- Hip Snatch
Strength
Every 2 Minutes x 6 Rounds (12 Minutes):
1 Segment/Pause Snatch
1 Hang Squat Snatch Below Knee
1 Overhead Squat
Start your first round with an empty barbell or roughly 40% of 1RM, then gradually build up in weight as your technique allows. Last 2 sets should be challenging
Sample weight progression (in %):
40/50/60/65/70/75
Conditioning
AMRAP in 12 Minutes:
10/7 | 15/12 Calorie Row
3 Power Clean (135/95) | (185/135)
4 Burpee Over Bar
The loading suggestions are heavier than we typically see in conditioning work. This is by design forcing a slower cadence to this conditioning pieces. Choose a weight you can move with good form. But don’t be afraid to move a little slower on these and have to perform some of the lifts as single or to take breaks within a set.