Wednesday, July 5th, 2017

Strength:  Snatch Complex
OTM x 9:  Power snatch + overhead squat + squat snatch
0:00 – 50% of 1RM squat snatch
1:00 – 55% of 1RM squat snatch
2:00 – 60% of 1RM squat snatch
3:00 – 50% of 1RM squat snatch
4:00 – 55% of 1RM squat snatch
5:00 – 60% of 1RM squat snatch
6:00 – 50% of 1RM squat snatch
7:00 – 55% of 1RM squat snatch
8:00 – 60% of 1RM squat snatch
 
Workout of the Day:
“The Air Force WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

-From the 2010 Midwestern Sectional:  Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with four burpees. There is a 20 min cap.

-Compare to 1/18/16