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Wednesday 8/24 WoD

23
Aug

Wednesday 8/24 WoD

STRENGTH/SKILL:
Back Squat 3-3-3-3-3, add 5-10lbs to each of your sets from last week
(TIMECAP: 20:00)

Notes
First set = +5-10lbs from last week’s first working set
Second set = +5-10lbs from last second working set
Third set = +5-10lbs from last week’s third working set (top set)
Fourth-Fifth sets = -10% from today’s heaviest set
If the athlete did not perform last week’s workout, perform that instead.

CONDITIONING:
5 Rounds For Time:
10 Kettlebell Hang Squat Cleans, moderately heavy
10 Kettlebell Front Rack Walking Lunges, moderately heavy
20 Butterfly Sit-Ups
(TIMECAP: 15:00, TARGET INTENSITY: 9)

EXTRA WORK:
1 Power Snatch + 1 Snatch Balance, build to max, then 90%x1x4

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