Make Up a Missed Lift… or Power Snatch
Today, we’re taking a break from retesting — but if you missed a day this week and you’re eager to re-test a particular lift (deadlift, back squat, or strict press), you are welcome to do that during today’s strength portion. Just let your coach know at the whiteboard!
Otherwise, we’ll get to work on power snatches. The goal is to build to a tough triple for the day. These do not need to be touch-and-go (TNG) reps as the load gets heavier, but consider starting TNG on your first few sets to prime yourself for the WOD.
After that, we’ll all hit an AMRAP 10 of toes-to-bar and lighter power snatches. Keep those transitions tight, and break up the reps right from the start even though the bar is light.
Str:
Option 1)
Re-test your 1-rep max for the deadlift, back squat, or strict press
Option 2)
Power snatch
Build to a tough set of 3
WOD:
AMRAP 10
15 power snatches (75/55)
10 toes-to-bar
Str: 105# x3
WOD: 3+7
Super grippy. Second set of power snatches after the TTB was brutal
STR: 1RM of strict press @ 105# which is 10# heavier than 10 weeks ago, though not a brand new PR
WOD: 4+1 Rx
Str: 115#
WoD: 4+17 Rx
With my new work from home schedule…..I may be taking some time off from my usual 5:30 AM routine….