Part 1:

10 Minute EMOM

3 Snatches OR 3 Clean and Jerks

*Athlete choice…based on Part 2.  All reps from the floor, squat or power.

Part 2:

Lurong WOD #2

5 Minute AMRAP

Squat Snatch OR Ground to Overhead 

Level 3: 155/105 – Must Squat Snatch 

Level 2: 115/75 – Ground to Overhead 

Level 1: 75/45 – Ground to Overhead

MASTERS

Level 3: 135/85 – Must Squat Snatch (Masters+ 115/75 Power Snatch)

Level 2: 95/55 – Ground to Overhead (Masters+ 75/45)

Level 1: 65/35 – Ground to Overhead (Masters+ 45/25)

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*Warm up and hit something mildly heavy in Part 1.  If you did Rita, you are somewhat familiar with how this should feel.  At this time domain, fast singles is typically more efficient if the weight does not feel super light for you.  If this barbell is <40% of your max, consider doing touch and go reps but keep your breathing down until the end*

-Coach Dallas

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