WOD: Thursday 210527
Full day of Weightlifting today. Working up to 80% for both the Power Snatch and Power Clean. Have an idea of where you want to end as this can help you figure out how to load your bar each minute.
Whiteboard Brief
- Strength: We'll be starting our session today with some Seated Dynamic Box Jumps to prime the nervous system for the barbell we'll be doing. On both the Power Snatch and Clean, make sure to increase speed gradually, so that the barbell is at peak velocity as it gets to your hip. Keep your lats tight, keep pulling under the barbell, and start to get low early so you don't get stuck starfishing. We're finishing with some Farmer Carries today, keep your shoulders pulled down and back, walk proud and watch your form picking up/putting down the weights.
Seated Dynamic Box Jump
0/6 x 3, every 60s.
- moderate height.
Barbell Warm-up (Snatch)
Power Snatch
10 minutes x 2 reps. Rest 60-90s between sets.
- work on technique or build to 80% of 1RM
Power Clean
10 minutes x 2 reps. Rest 60-90s between sets.
- work on technique or build to 80% of 1RM
Farmer Carry
AMRAP 10 x 60 yards.
- moderate load.