Good luck to Dave, Jesse and Dave…aka Team #MCM…the Granite Games start on Friday!!
Strength
1×3 Snatch Pull @ 80% + 10-20#
1×3 Snatch Pull @ 90% + 10-20#
1×3 Clean Pull @ 80% + 10-20#
1×3 Clean Pull @ 90% + 10-20#
* Percentage based on 1 rep max snatch and 1 rep max clean (power or squat). Add 10-20# to your weights from the last exposure. All reps are singles…no touch-and-go. The goal is to be as explosive as possible, focusing on good bar path (see demo video below). Rest as needed between sets.
WOD
8min AMRAP:
10 KB Swings (1.5/1.0 pood)
8 Box Jump Overs (24/20″)
6 Front Squats (135/95#)
* Post rounds and reps completed to the whiteboard.
