“Mechanics, consistency, then and only then, intensity.”
A. Snatch – 2×3@75%, 3×2@80%
B. Floating Halting Snatch Deadlift (mid-thigh) 3@100%, 2×3@105%
C. “Rematch” – On The Every 2 Minutes x 8 Rounds
8 Burpees Over The Bar
8 Hang Power Snatches @ 95/65
8 Thrusters @ 95/65
Bonus –
1. Push Jerk 2×3@75%, 3×2@80%
2. 5 x 1 Pause Front Squat + 1 Front Squat @70%
3. Midline: 3 Rounds – 10 Weighted Back Extensions, Max Effort L-Sit, Max Effort Tuck Ups
Warlock Weightlifting:
1. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
3. Clean Pull – 85%x2, 90%x2, 95%x2
4. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2
5. GHDSU 3×25
Wodapalooza scores are due by 8 pm tonight. If you want to redo any of the first 5 workouts today is your day. Any questions on which one you should redo, strategy etc don’t hesitate to ask.