Strength:
“Power Snatch + Overhead Squat”
Every 1:30 x 6 Sets
3+1
Starting @ 70% of Power Snatch
Increase to heavy for the day
Comp + L3: Tng Power Snatch
L2 + Masters 55+: Quick Singles on Snatch
L1: 3 Hang Power Snatch
Modifications:
– Move to the Hang Power Snatch instead of Power Snatch from the Floor
– Adjust to Alt Dumbbell Snatch
– Pull Off Blocks
– Move to Power Cleans
WOD:
“The One”
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 4-6 Bar Muscle-Ups
Barbell @ 135/95lb, 61/43kg
Score =Total Reps Completed
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Level 2:
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 4-6 Chest to Bar Pull-Ups
Barbell @ 95/65lb, 43/30kg
–
Level 1:
10:00 EMOM
Minute 1: 10 Goblet Squats
Minute 2: 6-8 Inverted Rows
Kettlebell: 53/35lb, 24/16in
–
Masters 55+:
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: -Big Unbroken Set of Strict Pull-Ups
Barbell @ 75/55lb, 34/25kg
–
Competitor:
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 6-8 Bar Muscle-Ups
Barbell @ 135/95lb, 61/43kg
–
Travel / Hotel:
10:00 EMOM
Minute 1: 5/5 Single Arm Overhead Squats
Minute 2: -Big Unbroken Set of Strict Pull-Ups
Load: Choice