Every 1:30 for 12 mins, alternating between:
3 Power Snatches, 70% 1RM
2 Power Snatches, 75% 1RM
1 Power Snatch, 80% 1RM
3 Power Snatches, 75% 1RM
2 Power Snatches, 80% 1RM
1 Power Snatch, 85% 1RM
1 Power Snatch, 85% 1RM
1 Power Snatch, 85% 1RM
30-20-10 reps, for time of:
Alternating Dumbbell Snatch, 50/35 lbs
Lateral Burpee Over Dumbbell
WOD BRIEF
Today we will start off with a power snatch wave!
Wave loading is a special type of set / rep scheme. You perform a series of three sets for an exercise with decreasing rep ranges.
Wave loading works so well because it excites your nervous system and teaches your body to recruit more of the higher-threshold motor units.
After the first 2 waves, you will have an opportunity to hit 2 singles @ 85%+.
Only go above 85% if your technique is on point.
No “starfishing”
WOD will be short and sweet.
Target Time : 5-7min
Cap: 10 min
ALTERNATING DUMBBELL SNATCH
Switch arms every rep
Choose a weight you can complete in 1 set for the final 2 rounds
Both heads of the bell should touch the ground in the bottom
LATERAL BURPEE OVER DUMBBELL
Athletes do not have to stand to full extension when jumping over the dumbbell
Step-ups or jump-ups out of the burpee are allowed, but lets take off with two feet when jumping over the dumbbell
MODIFICATIONS
ALTERNATING DUMBBELL SNATCH
Alternating dumbbell hang snatch
LATERAL BURPEE OVER DUMBELL
Regular burpees
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