Last Day to Clean Out Your Cubbies!
Workout of the Day
Strength
Snatch Grip Deadlift with a pause below the knee
5/5/4/4/3/3
*treat this as the first part of the snatch, get your hips low and work the take off with heavy weight
**build up to 110% of your 1 RM for your sets of 3
Workout
6 Power Snatch
6 Bar Facing Burpee
4:00 min AMRAP
Rest 1:00
8 Hang Snatch
8 Bar Facing Burpee
4:00 min AMRAP
Rest 1:00
10 OHS
10 Bar Facing Burpee
4:00 Min AMRAP
Fitness: 75/55 (Front Squat)
Performance: 95/65
Athletes: Focus on keeping your hips low with heavy weight for the snatch portion. In the workout choose a weight you can move, it should be on the lighter side. Score total reps of each AMRAP in SugarWOD. It will give you total reps for your final score.
DRIVE
Workout
Every 4 minutes for for 5 Rounds
400 M Run
20 Alt DB Snatch
Max Burpees
