WOD for Monday 041513 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Snatch Work
EMOM for 8 minutes:
Full Snatch (35-40% 1RM)

Strength:
Back Squat
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning:
3 Rounds For Time:
6 Overhead Squats (135/95)
12 Box Jumps (30/24)
24 Russian KB Swings (70/52)

Time cap: 7 minutes

Post Back Squat Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 2 full Snatch from the floor every minute on the minute for 8 minutes (16total reps).  Do these at just 35-40% 1RM.  They should feel pretty light.  This is for technique.  To add a level of difficulty, hold each landing in the bottom position (overhead squat) for a 1-3 second count.

For the strength segment, you will establish a 1RM Back Squat for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, take the OHS bar from the ground to start each round.  As there are only a total of 18 reps you can still scale pretty heavy for these, ie 75% 1RM.   Note that you have a 7 minute cap on this workout.  So, choose all of your scaling wisely.  Attempt to work as hard and as heavy as possible without getting cut off from finishing.

ENDURANCE WORKOUT tonight at 6pm!

Think she can hear the music?
[youtube]https://www.youtube.com/watch?v=r87D-JyichM[/youtube]