Hope everyone had a good workout Friday! Time to get ready for the last week of the Open!
S/S/S:
Segmented Clean Deadlift (3 pauses: 2” off ground, right above the knee, high hang)
5X5
Increase weight ea set
Compare to 16 Jan
Video courtesy of Catalyst Athletics. Re-test time for Segmented Clean Deadlifts 5X5!!! The goal is to move more weight per set this week than you did on 16 Jan. Stay tight throughout each rep
WOD:
For Time:
15-12-9
Power Snatch (135/95)
30-24-18
Calorie Row
Start w/15 Power Snatches, then 30 Cal Row, then 12 Power Snatches, then 24 Cal Row, then 9 Power Snatches, and then finish w/18 Cal Row. The weight for the Power Snatch should be something that you could do 10+ reps unbroken if fresh
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
