052715

/in /by

2 front squats + thruster

Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase / week if work sets are above 120kg. Target a 5kg increase / week if work sets are below 120kg.

Skill:

EMOM 5

2-7 HSPU

WOD:

“Cindy”

20min Amrap

5 pull ups

10 push ups

15 squats

052615

/in /by

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee.
Then lower the weight for 2 sets of Power Snatch Cycling.
For your set of 5 power snatches, drop the weight to 60% of your single for Power Snatch Cycling
For your max-effort set of power snatches, drop the weight another 5kg and get as many reps as possible in 30s.

Skill:

Emom 5

2-7 strict pull ups

Wod:

5 rounds of:

5 UB T&G power cleans AHAP
10 TTB
15 Burpees