***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.
50 pass throughs
50 OHS with PVC
Strength Warm Up- Snatch Progressions
0-2 Minutes 8 Power Snatch from the power position
2-4 Minutes 6 Power snatch from the knee add and OHS
4-6 Minutes 6 Full Snatched from floor (Empty bar from shin)
Strength Snatch 25 Minutes to find a heavy double. Does not have to be touch and go but reset quickly
***If you are working on technique use this time to do sets of 5 at a lighter weight. practice practice practice. No standing around.
Wod- Why is there 33 reps of some movements.. .Because it’s Erin Derriks 33rd BIRTHDAY!
3 Rounds For Time
11 Power Snatches 135/95
1 sled push
11 Burpees over your bar
1 Sled Push
11 Slam Balls