workout of the day
03.10.2023
WOD
"Isabel Sandwich"
For Time
30 wall balls 20/14
30 power snatch 115/85 95/65 75/55
30 wall balls 20/14
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
A. 3 sets of hang snatch + snatch @75% or 7.5/10 RPE
B. 4 sets of 1 snatch @ 80% or 8/10 RPE
C. 3 sets of 2 snatch pulls @ 100% or 10/10 RPE
WOD
"Isabel Sandwich"
For Time
30 wall balls 20/14
30 power snatch 115/85 95/65 75/55
30 wall balls 20/14