Protected: WOD/Blog

Strength/Tech:
Snatch – Work up to a single at 80% of 1RM. Then 4 sets of 2 reps at 70%

3 RFT
63 Double Unders – scale to 50 bar hops
15 T2B – scale to T2B progressions
9 Snatch 60/40 – scale weight and to Powe Snatch + OHS

Note: weight of the snatch’s should be such that you could do 9 reps unbroken if fresh.

Deadlift – Build to heavy single
“Technical Max” – ie if you have any deflection in your back when lifting … the weight stays the same or goes down.

1/2 Regionals 50s WOD
25 Cal Row
25 Box jump overs 60/50cm
25 Deadlifts 80/55kg
25 Wall Balls 9/6kg
25 Ring Dips
25 Wall Balls 9/6kg
25 Deadlifts 80/55kg
25 Box jump overs 60/50cm
25 Cal Row