Wednesday 20210602

Announcement

Happy Birthday Luck Howarth and Coach Josiah!! (not shown)

Workout – Metcon (Time)

30-20-10
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell

TARGET SCORE
Target time: 5-7 minutes
Time cap: 10 minutes

Scaling Option
20-15-10
Alternating Dumbbell Cleans (light)
Up Downs

Strength – Power Snatch (3-2-1-3-2-1-1)

Power snatch waves:
3 @ 70% 1RM Power Snatch
2 @ 75%
1 @ 80%
* rest 2:00 *
3 @ 75%
2 @ 80%
1 @ 85%
* rest 2:00 *
1 @ 85+%
* rest 1:00 *
1 @ 85+%

Accessory – Warm-up (No Measure)

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* If time permits

Posted in WOD

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