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Tuesday 6/21 WoD

20
Jun

Tuesday 6/21 WoD

Barbell Strength: 15 minutes

2 High Liftoffs w/3 Second Eccentric + Snatch 1-1-1, 3×1

*NOTES:
– As the athlete lowers the bar over the slow five count, they should focus on fully controlling every inch of the range of motion, all the way to the floor.
– The knees do not bend until AFTER the bar has passed them.
– Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.
– For lifters who have a 1RM snatch, they should be working between 70-80%.

 

Conditioning/Sport: 15 min. TIME CAP

4 Rounds For Time:
10 Handstand Pushups
20 Anchored Sit-Ups
30 Kettlebell Swings, 24kg/16kg

**TARGET INTENSITY = 8

 

Extra Work:

– 2 Power Cleans + 2 Push Press + 2 Jerks 1-1-1, 3×1

*NOTES:
– Each set of “1” is 2 of each lift.
– Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.

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