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10.05.2016

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fullsizerender-56Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus #1: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00 total.

4×1 @ 80%
4×1 @ 85%
4×1 @ 80%

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Impact/Focus #2: Back Squat

Impact/Focus #2: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (80% 5RM)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

7 thoughts on “10.05.2016”

  1. “Snatch – modified with Deadlifts x 3” : 205/225
    “Back Squat”: 155# x 5

    Metcon -modified: 8:00 Amrap
    10 G2OH (35#) + 10 Box Jumps (24″) ;
    6 Rounds

    Reply

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