Strength: Week 1 of Speed work with the Squat Snatch and Front Squat. Athletes will have plenty of time to prepare before the clock starts today so take the time to coach each of your athletes. If needed drop percentage as there should be no misses. Front Squats should only take 5-6 seconds to complete per set.
Metcon: Each round should decrease in terms of split so encourage athletes to start slow and increase their pace each set. Deadlifts should be capable of being done UB, but be challenging. T2B should be capable of being completed in 2 sets or less. Rx+ will add 6 strict HSPUs to this work or these can be done any style.
Strength
1) 6 x 2 Squat Snatches @70%.
– Reset on each rep.
– Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.
2) 6 x 4 Speed Front Squats @60%
WOD
4 Rounds, Rest 2:00
9 Deadlifts (225, 155)
12 T2B
15 Box Jump Overs (24, 20)
Rx+:(6 Strict HSPU per rd) (275, 185)
L3: (185, 125)
L2: (155, 105) (Knee Lifts) (20, 15)
L1: (135, 95) (Knee Lifts) (20, 15 Alt. Step-ups)
*Score = fastest split
https://youtu.be/xzB61s8AkQ4?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt