workout of the day
04.07.2023
WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts 50/35 35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps
Snatch Warm up
3 reps empty barbell or PVC
1. slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets
Strength
Snatch
A. 3 sets of snatch press in the receiving position x 3 reps
B. 2 sets of hang power snatch + hang snatch @ 55-65%
C. 10:00 EMOM 1 snatch- build load
WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts 50/35 35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps
08.23.2020 Swim WOD
5 RFT
9 DB snatch each side
6 burpees over the DB
3 DB thrusters
swim 100m
Lake Harriet South Beach
9:15am
WOD
5 RFT
9 DB snatch each side
6 burpees over the DB
3 DB thrusters
swim 100m