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Tuesday 7/18 WoD

17
Jul

Tuesday 7/18 WoD

SKILL/STRENGTH:
Back Squat
5-5-5-5-5

Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.

TIMECAP: 18:00

WOD
AMRAP 10:
9 Dumbbell Deadlifts, 50#/35#
6 Burpees
3 Dumbbell Power Cleans, 50#/35#

GEAR: 2.5

SCALING GUIDE
Dumbbell Deadlift: Athlete should be able to complete each round unbroken. Scale load accordingly. For athletes who lack sufficient flexibility to perform these from the floor with good back position, substitute dumbbell Romanian Deadlifts, going only as low as possible with safe and sound mechanics.
Burpee: Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity
Dumbbell Power Clean: Athlete should be able to complete each round unbroken. Scale load accordingly. For athletes who lack sufficient flexibility to perform these from the floor with good back position, perform from the hang instead.

EXTRA WORK:
1) Snatch Pull + Snatch + Hang Snatch (Below knee) + Hang Snatch (Above knee)
*Build to max set

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