We will be doing WOD, Back/Front Squat STRENGTH, and CASHOUT in class.

WOD:

#Dale Earnhardt

3 Rounds
75’ Handstand Walk *Scale to Bear Crawl or 4 Wall Walks
12 Power Snatches (135/95) *Scale to 115/75 or 95/65lbs *Don’t exceed 70% of Power Snatch
-Rest 5 Minutes-
3 Rounds
75’ Handstand Walk Scale to Bear Crawl of 4 Wall Walks
12 Power Clean and Jerks (135/95) *Scale to 115/75 or 95/65lbs

Target Time each set: sub 10 minutes

Time Cap each set: 14 minutes

Competitor Version (Open Gym)

3 Rounds
100’ Handstand Walk
15 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
100’ Handstand Walk
15 Power Clean and Jerks (135/95)

CASHOUT:

12-10-10-8 Dumbbell Chainsaw rows (Build to a challenging weight for each set) (Each Side)
3×25 Banded lat pull downs (Light)
3×30 Banded curls (Double arm) (Light)

Chainsaw rows
Banded lat pull downs
Banded curls

STRENGTH:

#Snatch Balance:
Work to a heavy double in 10 min.

*In between sets do 4 Pressing Snatch Balance with a PVC Pipe or light barbell.
*Once you are done with the 4 Pressing Snatch Balance do a :30 HEAVY Front Rack Hold.

Ex:

Set 1:
2 Snatch Balance @95# then 4 Pressing Snatch Balance then HEAVY Front Rack Hold

Rest 60-90 seconds –
-Set 2:
2 Snatch Balance @115# then 4 Pressing Snatch Balance then HEAVY Front Rack Hold

#Power snatch (pause in the catch position) + Overhead Squat
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%

#Power clean + Push Jerk
2 @ 70%
2 @ 75%
1 @ 80%
2 @ 75%
2 @ 80%
1 @ 85%
2 @ 80%
2 @ 85%
1 @ 90-95%

#Back squat + Front squat:
(3+3) x 5 sets.

65%, 67%, 70%, 73%, 75% of 1RM Back Squat