Thursday 9/5/2024

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Strength 
Power Snatch 10x3
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

WOD
"Thunderstorm"
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
For Time:
50 Synchro Wall Balls 20#/14#  

*You will have a score for max calories and a second score for time

Wednesday 9/4/2024

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Strength 
Back Squat for load:
 #1: 10 reps @ 65%
 #2: 5 reps @ 75%
 #3: 3 reps @ 85%
 #4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

WOD
"Sandstorm"
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs 20"

*Score will be the total time of both sets