WOD: (Will be doing Powerranger WOD and Front/Back Squat Strength in class today!

#powerranger

EMOM 24

Min 1: 6 Power Snatches 115/75lbs (Rx+ 135/95)

Min 2: 15 Russian Swings (70/53lbs)

Min 3: :40 Sec Plank *Can do Plank Taps or Switch Each Round with Plank/Left/Right

COMPETITOR WOD (Only to be done during Open Gym)

For Time:
30 Snatches (95/65) 40% Touch and go looking to hit 6+ reps at a time.
20 Snatches (135/95) 55-60%  Fast Singles completing 1 rep every 3-5 seconds
10 Snatches (185/125) 70% Smooth singles trying to complete a rep every 5-10 seconds
5 Snatches (205/145) *80+ 1 rep every 15-20+ seconds while being mindful of when to lift.
*Power or Squat
-perform the workout straight through- Time Cap 15 min

CASHOUT:

10-8-6-6 bent over barbell rows (build to challenging weight for each set)
4×6-10 chin-ups (supinated grip)
4×10 alternating Dumbbell curls (each side) (moderate)

Bent Over Row
Strict Chin Up
Dumbbell Bicep Curl

STRENGTH:

#Clean from 1” off the floor (go from the top down) + jerk::
– (1+1) x five sets @ 80-85% 1RM Clean.
* Rest 2 minutes between sets

#Front Squat + Back Squat:
– (1+2) x5 sets @ 80-85% 1RM Front Squat
* Rest 60-90 secs between sets

OPTIONAL SKILL WOD:

For time:
100’ handstand walk
50 toes to bar
100’ handstand walk