A. Group Warm
Decided based on WOD and athlete needs.
B. Olympic Lifting
Test 1RM of Power Snatch
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ PR
C. Strength
C1. Front Squat (From Floor | 10:00 Cap)
4 Sets Using The Following:
2×5 @85% Of 1RM PC
2×3 @95% Of 1RM PC
C2. Push / Pull (12:00 Cap)
7,5,3,3,3 Reps Of:
Floor Press (Work Up To A 3RM)
CTB Pull Ups
SCORE: Max Weight Used On Front Squat + Max Weight Used On Floor Press
NOTE: Today’s Work Is For Load, NOT Time. Time Caps Are In Place To Guide Athletes Through The Work. Move Quickly, But Don’t Rush.
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