WOD NOTES
After yesterday’s upper body endurance work it’s time to get squatting again….
Fitness
Back Squats
5 sets x 3 reps
Working on perfecting your position on each set
3 sets for times
250 m row
50 air squats
Rest 3 minutes
Performance
Back Squats
2 sets x 3 @70%
2 sets x 3 @75%
1 set x 3 @80%
3 sets for times
400 m row
50 air squats
Rest 3 minutes
Sport
Snatch grip Sotts press
5 x 5
Power clean + Power jerk
3 x 1 @70%
2 x 1 @75%
No feet – Snatch
3 x 1 @70%
2 x 1 @75%
Loading based off your no feet snatch 1 RM
If you don’t have a 1 RM then 10% off your Snatch max then calculate the %’s
