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Wednesday 6/14 WoD

13
Jun

Wednesday 6/14 WoD

SKILL/STRENGTH:
Snatch 6×1

TIMECAP: 20:00

Notes
Athletes who have an established 1RM snatch should at 85% of 1RM. Athletes without an established 1RM should start at a weight they could comfortably double with good mechanics. Add weight by feel, go for a PR if it’s there!

WOD
21-15-9 For Time:
Hang Squat Clean 115#/75#
Chest-to-Bar Pullup

TIMECAP: 12:00
GEAR: 2.5

SCALING GUIDE
Hang Squat Clean: Athlete should be able to complete the first round in no more than four sets with short rests, second and third rounds in no more than three sets with short rests. Scale load accordingly. Scale movement to dumbbell hang squat clean.
Chest-to-Bar Pullup: Athlete should be able to complete the first round in no more than four sets with short rests, second and third rounds in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pullup. Make sure athletes performing jumping chest-to-bars know to jump and quickly drop, not slowly lower themselves.

 

EXTRA WORK:
1) Clean 5×1

Notes
Athletes who have an established 1RM clean should at 85% of 1RM. Athletes without an established 1RM should start at a weight they could comfortably double with good mechanics. Add weight by feel, go for a PR if it’s there!

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