**NEW 5-WEEK CYCLE**
See SugarWOD for details
Warm up
3 rounds of:
200m row/ski
10 PVC passthroughs
3 strict hang snatch high pulls
3 strict hang muscle snatches
3 power snatches
Power Snatch Waves
Touch-n-go power snatches
5 at 60% of 1RM snatch
4 at 65% of 1RM snatch
3 at 70% of 1RM snatch
5 at 65% of 1RM snatch
4 at 70% of 1RM snatch
3 at 75% of 1RM snatch
-- then 3min to work to a heavy power snatch (2-3 attempts)
Conditioning Benchmark
"Ingrid"
10 rounds for time of:
3 Snatches, 135/95 lbs
3 Burpees Over Bar
Time cap: 12 min
Goal: Stay with unbroken sets of snatches and move smoothly to finish under 8 min.
Compare to Sept. 10th
EVF360
Part A
20 min alternating EMOM:
200m run
10 plate ab-mat situps 15/10 lbs (plate at chest)
10 plate ground to overheads 45/35 lbs
200m/160m ski
10 KB goblet hold good mornings
Part B
10 min AMRAP ladder, 2-4-6-8-... reps of:
DB hang snatches, right arm 50/35 lbs
Box jumps 30/24 lbs
DB hang snatches, left arm 50/35 lbs
Burpees
Note: The box should be higher than your standard box jump height. Reps increase by 2 each round.