410 W Geer St, Durham, NC 27701 (919) 907-1233

Power Snatched

WOD for Wednesday 050113Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Complete 3 Rounds (not timed)
1 Hang Power Snatch
1 Hang Snatch
1 Power Snatch
1 Snatch
Use 40% 1RM for all

Strength:
Back Squat
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning:
AMRAP in 12 minutes:
1 Power Snatch (60% 1RM Snatch)
1 Box Jumps (24/20)
2 Power snatches
2 Box Jumps
3…(increasing ladder)

Post Back Squat Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  For the skill segment, complete three rounds of the 4 movement complex.  This is untimed, but shouldn’t take more than 6-8 minutes.  Don’t rush and make sure you are set up well for each movement.  You can rest between rounds as well.  

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes.  Work quickly through the three warmup sets so you can maximize rest time during the 4 work sets.

For the conditioning workout, continue up the ladder beginning with 1 rep each until the clock runs out.  Control your bars on the way down, especially when class is full!

MOBILITY WORKOUT tonight at 5:30 with Lexy! Come work out those kinks!

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