8.19.23 WOD

3:00 AMRAP:
5/3 cal
5 BB empty bar bench press
3/3 lunges
Then…

Complete 4-5 sets in 16-18min
7-7-7 Bench Press
*7 close grip + 7 Neutral + 7 Wide grip

Superset with

8 Single Arm DB Bent Over Row per Arm
12 Lateral Raise with Light Change Plates
16 Leg Lifts Over DBs

Then…

18 min AMRAP:
20 front rack BB lunges 75/55
10 V-Ups
300m run
20 Front Squats 75/55
10 Burpees Over the Bar
30/25 cals

Barbell

Warm up -30 cal fast!!

Push Jerk + Split Jerk. Light weight 

2 sets x 2+4 @ 55%
2 sets x 2+4 @ 60%
2 sets x 2+4 @ 65%

Then..

Below the Knee Hang Power Clean + Below the Knee Hang Squat Clean + Push Press

2 sets x 2+2+2 @ 50%
2 sets x 2+2+2 @ 55%
2 sets x 2+2+2 @ 60%

Then…

Every 1:15 x 10 Sets. Start very light and build slowly. 

Sets 1-2) 2 Power Snatch + 3 Squat Snatch @ 40%
Sets 3-4) 2 Power Snatch + 2 Squat Snatch @ 50%
Sets 5-6) 2 Power Snatch + 1 Squat Snatch @ 60%
Sets 7-8) 2 Power Snatch + 1 Squat Snatch @ 70%
Sets 9-10) 2 Power Snatch + 1 Squat Snatch @ 75%

*These should be taken unbroken if possible

Then…

Snatch pull

1 x 4 @ 80%
1 x 3 @ 90%
1 x 2 @ 100%
1 x 2 @ 105%
1 x 2 @ 110% very heavy with great form

*All of these should be taken as singles with a full reset before each rep