wodify-daily
Friday, Aug 7, 2020
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdk

Warmup
400m Run

+

2X

7 Single Dumbbell Thrusters (50/35)
7 Single arm Ring Rows
7 Burpees

*one arm per round

Skill Prep
EMOM X 8

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS

2) 3 Power Snatch + 3 Snatch Balance

3) 3 Snatch + 3 Snatch grip Push Press

4) 5 Spitz Snatch

Skill/Strength
12 min Cap

High Hang Snatch + 2 OHS
4 x 1+2

In Week 1, work at 55-60% of your 1RM Snatch.

Target (5#) increase / week if work sets are below 100kg (220#).
Target (2#) increase / week if work sets are below 60kg (132#).

E:90 X 3

3 Snatch Dead-lift

*no touches
*pause below and above knee for 1 sec…

5 min Cap

Aerobic Capacity
5 Rounds
1) Victorian Raise (12 Seconds)

2) Victorian Raise (48 Seconds)

WOD
EMOM X 20
Minute 1: 15/12 Calorie Row
Minute 2: 30 Air Squats
Minute 3: 12 Burpees
Minute 4: Max Power clean and jerks
Minute 5: Rest

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