Strength Cycle: Cycle 1 – Week 1 of 5
3 Pause Power Position Snatch @ 40-60% 1RM (L: Power; S: Squat)
*Drive up to the power position, pause, then snatch. Drop and Reset.
3 Hang Snatch (above knee) @ 70% of 1RM Snatch (L Power; S: Squat)
*Drop and Reset. No fails.
8 Prone Band Hamstring Curls b/t sets (both legs)
L: 6 Touch & Go Clean & Jerk – 105/75
S: 8 Touch and Go Clean & Jerk – 155/105
L: 9; Spl: 13; S: 18 Pullups
Rest 2min b/t Rounds
*Cap = 18min. Selecting the correct weight for the C&J is key staying UB. Same for pullups. If you’re great at pullups, don’t be afraid to scale up to C2B. If you’re still improving at them, then go with FAST jumping pullups. But, push yourself in each round. This is definitely a crash & burn style WOD. Find the redline today. Each round should be under 90sec.
Seated Forward Fold
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