This week is not intended to be a max out week for our olympic lifts, but our hope is that we’ve refined technique and we hit some natural PRs along the way. Shout out to Matt for hitting a #40 Squat Clean PR on Monday and making it look good!
Freedom WOD Classes
Warm Up: 7 Mins
1:00 PVC ROM
5 Power Snatch
5 Overhead Squats
Strength/Technique: 20 mins
20:00 to Complete all of the following:
4×1 Squat Snatch – Build to heavy.
*not touch and go*
4×6 Squat Snatch– Work technique and volume.
Deadlifts: 2×4 ~85%
Home WOD: 10 Min Cap
10-9-8-…1 KB Deadlift
6 Box Jumps (24/20) or Tuck Jumps
Metcon: 10 Min Cap
Pick the appropriate option. Box Jumps are performed after every round of deadlifts including the last round.
5-4-3-2-1 Deadlift (315/220 or ~80%)
8 Box Jumps (30/24)
10-8-6-4-2 Deadlift (225/155 or ~55%)
12 Box Jumps (24/20)