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Friday 1/27 WoD

26
Jan

Friday 1/27 WoD

STRENGTH/SKILL:
Clean 10×2 Every 90 Seconds

Notes
Athletes who have an established 1RM should start at 70%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good sets. Do not touch-and-go the second rep.

WOD:
AMRAP 9:
7 Squat Clean Thrusters, 95#/75#
7 Handstand Pushups

SCALING GUIDE
Squat Clean Thruster: Athlete should be able to work in “unbroken” singles, i.e. they may drop the bar from the top but immediately begin setting up for the next rep, for the duration of the workout.
– – MOD1: Scale Load
Handstand Pushups: Athlete should be able to complete each round in no more than three sets with short rests, preferably two.
– – MOD1: Scale Repititions accordingly
– – MOD2: HSPU from Box
– – MOD3: Kettlebell strict press

 

EXTRA WORK:
1) Overhead Squat 4RM

2) Snatch Pull + Snatch 12×1 EMOM

Notes
Athletes who have an established 1RM snatch should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts. Do not touch-and-go between the pull and the snatch.

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