Workout of the day – Saturday July 30th
Partner WOD
Teams of 2, for time:
120 double DB hang clean & jerks 50/35 lbs
100 toes to bars
80/64 cal row
60 burpees box jumps over 24/20 in
40 double DB burpee deadlifts 50/35 lbs
20 handstand pushups
Time cap: 30 min
Olympic lifting
Warm-up:
2 rounds: 5 shoulder external rotations with plates, 10 wall facing squats, 10 PVC passthroughs in squat, 5 PVC snatch balances
Muscle snatch + behind the neck press – 3x(3+1) at 60%
Time cap: 8 min
High halted power snatch + Low halted power snatch + power snatch – 5x(1+1+1) at 65%
Time cap: 10 min
Snatch + Hang snatch – 5x(1+1) at 85%
Time cap: 10 min
Deficit snatch pulls 3×3 at 95%
2 inches deficit
Time cap: 8 min
Cash-out:
Tabata KB overhead lunges 24/16 kg
— rest 1 min
Tabata KB high pulls 24/16 kg
2022 07 29