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Monday 10/2 WoD

1
Oct

Monday 10/2 WoD

SKILL/STRENGTH

FITNESS
Snatch Pull + Snatch High Pull + Snatch + Overhead Squat
8×1, use 95% of last week’s top working weight

TIMECAP: 20:00

NOTES:
If athlete did not perform this complex last week, they should do that workout here instead.
Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

PERFORMANCE

Snatch Pull + Snatch High Pull + Snatch + Overhead Squat
8×1, use 95% of last week’s top working weight

 

WOD

FITNESS

For Time:
21-15-9 For Time:
Shoulder-to-Overhead, 115#/85#
Power Clean, 115#/85#

TIMECAP: 7:00
GEAR: 2.5

SCALING GUIDE

  • Novice athletes should scale to dumbbell shoulder to overhead + dumbbell hang power clean.
  • Shoulder-to-Overhead: Athlete should be able to complete the first round in no more than three sets with short breaks, second and third rounds in no more than two sets with short breaks. Scale load accordingly.
  • Power Clean: Athlete should be able to work, at minimum, in fast singles (drop and go). Scale load accordingly.

PERFORMANCE
For Time:
21-15-9 For Time:
Shoulder-to-Overhead, 135#/95#
Power Clean, 135#/95#

TIMECAP: 7:00

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