workout of the day
08.27.2021
WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55
11.22.19 Lifting Day
Every 90 Seconds, for 3 sets (4:30)
snatch press from receiving position x 5 reps
light load - build if good form
then...
Every 1:00 for 6 sets
snatch pull to hold x 2 reps @ 30-45% 1 RM snatch
https://www.catalystathletics.com/exercise/453/Snatch-Pull-To-Hold/
then...
Every 90 seconds, for 3 sets (4:30)
snatch lift off + snatch @60%,65%,70%
https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
perform the snatch lift off with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.
then...
4:00 EMOM
Snatch x 1 rep @70% and build