Due to the nature of the programming with the testing there will be no weightlifting class at 6:30. Regular classes throughout. Next Wednesday will have Weightlifting class!
Today we have a fun one ahead. We are going to have 2 barbell elements that we max out with. First you will max out on the back squat. This is our main focus. We will drill the snatch to get warmed up so you are ready for that, then focus on the back squat portion. Once everyone is done squatting you will have 5 minutes to prepare to start snatching, then 10 minutes to find a 1 rep max snatch, immediately followed by the various gymnastics AMRAPs.
Let’s have some fun with this! We don’t do things like this that often. Focus on the squat and take the snatch as just a fun new way of getting towards your max, or maybe even set a PR. Think of the squat as your PR attempt and the Snatch as getting your work in.
Strength: Back Squat
Find a 1 rep max
WOD: 10 Minutes to find a 1 rep max snatch
3 Minute AMRAP Toes to Bar
3 Minute AMRAP Wall Climbs
3 Minute AMRAP Rope Climbs, 15′
*Score is max weight lifted + total reps (Rope and Wall Climb = 2 for 1)
– Scaling for all 3 movements will be discussed
SkWAT Team : Find a 50′ max yoke carry in 5-6 attempts
1. Same as class
2. Find a 50′ max yoke carry in 5-6 attempts
3. Row 5 minutes @ 90% pace.