Strength Cycle: Open Prep Cycle – Week 3 of 4
Strength/Skill
AMRAP 3
Max Snatch @ 75% 1RM Power Snatch
Rest 3min
AMRAP 2
Max Snatch @ 80% 1RM
Rest 3min
AMRAP 1
Max Snatch @ 85% 1RM
*Snatch reps can be Power, Squat, or a mix of both. If you’re not sure of your 1RM, then base it off a 10-20lbs more than the Snatch Complex we hit two weeks ago. We’re shooting for reps of 18-20, 12-15, and 6-10 in each section.
WOD
L: 6; Spl: 12; S: 18 Strict Pullups
30/21 Cal Row or 26/18 Cal Bike or 100 DU
50 1-KB SDLHP – L: 35/24; Spl: 53/35; S: 70/53
30/21 Cal Row or 26/18 Cal Bike or 100 DU
L: 6; Spl: 12; S: 18 Strict Pullups
*Cap = 13min. Some animal is going to do 50 SDLHP unbroken and we’re going to stand back and clap.
Daily Reading
1. With Lifelong Struggles, Effort Isn’t What’s Missing
2. Ketosis: A Reality Check