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Thursday

17
Sep

Thursday

The back squat is both very useful and very simple. Due to its simplicity and usefulness it is a great lifting piece for everyone in the gym, no matter their fitness level.

The back squat is both very useful and very simple. Due to its simplicity and usefulness it is a great lifting piece for everyone in the gym, no matter their fitness level.

WOD:
A. Back Squat (5 sec eccentric on rep 1) – 70%x3x3 OTM x 6
Partner 1 works odd min, partner 2 works even min.
no longer than 10 min, including warmup sets.

B. Snatch skill work: Snatch pull + hang snatch above knee
(same as last week but adding in the knee pos.)
OTM x 12: 1 Snatch pull + 1 snatch above knee + 1 OHS
70%, 75%, 80%* add weight every 4 min.
*all % based off 1 rm hang snatch, utilize last weeks top set
if you don’t have a max hang snatch, add weight every 4 min. by feel/positioning.