A. Group Warm
Decided based on WOD and athlete needs.
4×5 @70% or AHAP at 15X1
15X1 = 1 Sec Down, 5 Sec In Hole, Explode Up, 1 Sec At Top
NOTE: If unsure of 1RM Use AHAP while still completing all sets.
*Rest 2:00 Between Sets
12 Squat Snatches (95/65)
12 Ring Push Ups
9 Squat Snatches (115/80)
9 Ring Push Ups
6 Squat Snatches (135/95)
6 Ring Push Ups
NOTE: Scale by starting at a lower weight and adding slightly each round or by performing movement advised by coach.
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