Happy Monday! This is a “deload week”. Enjoy! We will be doing the WOD and Front Squat Strength in class today.

WOD:

#thruster run

For Time:
18 Dumbbell Thrusters 50/53lbs Rx+(70s/50s) *Can sub 115/75lbs or 95/65lbs Barbell
200m Run *Sub 250m row
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters

Target Time: 12 min Time Cap 20 min

STRENGTH:

#Snatch Push Press + Overhead Squat:
(2+2) x4 Sets @ 90-100% @ 1 RM Snatch

During your rest between sets perform:
Muscle Snatch + Tall snatch + Zotts Press: (1+1+3)
*Keep these lighter. Technique work.

#Snatch Pull + High Pull + Snatch:
– (1+1+1) x 5 working sets.
– Build from 60-65% to 80-85% 1RM Snatch

* Rest 60-90 seconds between sets *

#Snatch:
3×1 @85-93%
* Rest 60-90 secs between sets

#Front squat + 1 1/4 Front Squat + Front Squat:
(1+1+1) x 5 sets @90-110% 1RM Clean
*Rest 60-90 secs between sets* *Perform a Front squats, then another front squat followed directly by a 1/4 squat and then finish with another front squat