WOD: #holy forearms

5 Rds for Time:

10 Toes To Bar

10 Power Snatch (75/45lbs)

10 Wall Balls (20/14lbs)

STRENGTH: Back Squat – warm up (Using 90% of your 1 rep Max) 5 reps at 75%, 3 reps at 85%, 1 rep at 95%,  1 Heavy single

COMPETITOR/NEXT LEVEL: Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat Snatch

COMPETITOR/NEXT LEVEL SKILL: 3X3 5-Step Duck Walk – moderate, rest 60 sec  One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk.  Do these as your “warm up” to the Snatch Competitor Next Level work.

Tags: bloomington crossfit

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