We will be doing the WOD and Front Squat STRENGTH in class today!
WOD:
#rubbingisracing
12 Single Arm Dumbbell Clean And Jerks (50/35)
15-30-45-60-45-30-15
Double Unders
*Start and finish the workout with Double Unders
Target Time: 7-8 minutes
Time Cap: 12 minutes
#rubbingisracing Rx+ Open Gym Option
2 Sets:
10 Single Arm Dumbbell Clean And Jerks (70/50) *Scale 50/35lbs
20-40-60-80-60-40-20
Double Unders *Scale to Singles
*Start and finish the workout with Double Unders
Ex, 20,10,40, 10, 60,10, 80, 10, 60, 10, 40,10, 20 DU
-rest 5:00 between sets-
Target Time each set: 7-8 minutes
Time Cap each set: 12 minutes
STRENGTH:
#Power Snatch for load:
– 2×3 60,65 %
– 2×2 70, 75 %
– 3×1 80-90 %
* Rest 60-90 seconds between sets
#Snatch Balance for load:
– 2×3 60, 65%
– 2×2 70, 75%
– 2×1 80-90%
* Rest 60-90 seconds between sets
#Hang Squat Snatch:
– 8,6,4,8,6,4
* rest 2 minutes between sets * *50,55,60, 57, 67, 77%
#Front Squat for load:
– 5×3 Move up in weight each set.
* rest 60-90 seconds between sets * *70,75, 80, 87, 90%
