WOD
Strength
Front Squat: every 90 sec: 60/3, 70/3, 80/2, 85/2, 90/2, 85/3, 90/2, 85/3
Conditioning
14 min AMPRAP:
10 Toes to Bar
5 Hang Squat Snatch (115/75)
200M Run
Extra
Snatch: Blocks @ knee: 7 sets of 2 working to heavy double
rest 90 sec
Push Press: 8 min to establish 1RM
Cooldown (post workout)
3 Rounds:
400M Jog
30M Walking Sled Push (step heel to toe)
Why is snatch an extra on a day one would be doing a snatch? Signed-Curious and sore.
Best Regards,
Melissa Pittana Joss Properties 469) 569-8774
Sent from my iPhone
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Think of it as drop sets… Heavy for strength, light in the metcon for accessory work, conditioning, etc. Just like doing heavy back squats for strength work and wallballs for conditioning.