WORKOUT OF THE DAY, NOVEMBER 2ND 2020

We will be completing the WOD and Back Squat Strength during class today!

WOD:

#fast and furious

10:00 AMRAP
3-6-9-12. . . 
Devils Presses (35/25lbs) Rx+50/35lbs
*10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press
-Rest 5:00-
5:00 AMRAP
3-6-9-12. . . 
Burpee Box Jump Overs (24”/20”)
*10 Double Dumbbell Snatches Rx+50/35lbs after each set of Box Jump Overs (24/20)

Target score part 1: 100 reps

Target score part 2: 70 reps

#snatch

Power Snatch + Hang Snatch + Snatch
– 2 sets x 1+1+1 reps @ 70% 1RM snatch
– 3 sets x 1+1+1 reps @ 75% 1RM snatch
* Rest 2 minutes between sets

#more snatch

Snatch Balance:
– 2 sets x 3 reps @ 75%1 RM snatch
– 3 sets x 3 reps @ 80% 1 RM snatch
* Rest 60-90 seconds between sets

#back squats

Back Squat
– 5 sets x 5 reps @ 80% 1 RM back squat. 
* Rest 2 minutes between sets

#2 fast 2 furious

Run
4 Sets 
4:00 moderate 
-1:00 walk b/t sets-
-Rest 3:00-
2 sets
200m fast
100m walk
200m fast
100m walk
200m fast
100m walk
200m fast
-Rest 3:00 b/t sets-

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