Welcome to class new on-ramp grads!
Skill: 3x5 - Snatch Grip Segment Deadlift - Burgener Warm up for Snatch
Strength: e90s x6 (9 min) 2x Squat Snatch (singles) **Beginning at a moderate weight (30-40%), athletes will perform 2x Squat Snatches (singles) working up to challenging weight w/ no misses (75-80%).
SCALED athletes may work from the hang (if necessary) and should stay light focusing on their set up, positioning, and technique.
WOD: For Time: 21 Box Jumps @24/20 (standard) 14 Toes to Bar 7 Squat Snatch @60-70% (155/105) 21 Box Jumps @24/20 14 Toes to Bar 5 Squat Snatch 21 Box Jumps @24/20 14 Toes to Bar 3 Squat Snatch . Accessory Work: 10 min AMRAP: 20m (10m R/L) Single-arm Overhead DB Walking Lunges @ 50/35 250m Row