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Saturday Feb 9th - Week 6 of 7

8AM

Warm-Up

- Coaches Choice

A. Deadlift

-1 Rep @ RPE 8 (90-93%)

-6 Reps @ RPE 8 (78%) x 3 Sets

 

B. Snatch - 5 minute EMOM then 10 Minutes to work to a heavy single

- Minutes 1-5: 1 Squat Snatch with 1 sec pause at the knees (build to 50-60%)

Then 10 minutes to work to a heavy single squat snatch (85-95%)

C. Practice Work Remaining of Class

Stones to Shoulder

 

9AM

Warm-Up

Coaches Choice

Partner WOD - Teams of 2 split the work as needed

25 minutes - Every Minute on the Minute

0-9 minutes - 10 Push-Press (95/65) + 5 Pull-ups

10-19 minutes - 15 Cal Row

20-24 minutes - Synch Burpees (work up to 45 secs and rest last 15 secs each minute)



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