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Monday, July 10th

This workout should be completed at near maximal output, unbroken sets for the entire workout if possible. The time cap is 10:00, but advanced athletes should shoot for sub 5:00. If OHS is not a viable option I would encourage your athletes to scale to a Front Squat so they don’t miss the boat on the level of intensity that should occur with this workout.

Strength
Squat Snatch: 8 x 2. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps. This can be technique work for beginners with empty barbell. ”

WOD
“Ring of Fire”
For time:
21-15-9
Overhead Squats (115, 75)
Pull-ups

Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (Assisted Pull-ups)
L1: (65, 35 Front Sq) (Ring Rows)
10:00 Cap

 

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