Friday, 093016

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Competition: 

A. Snatch to heavy single; don’t force anything. Just prepn you for this afternoon 

B. Back SqT – 2 x 5 @90% of your 5RM last week  

C. Bike Sprint – 15 seconds @110% x 5; rest 2:30 between 
 

pm: 

A. Wodapalooza Week 2 Wod 1 

running clock  

5 min to establish 1RM snatch,  

then 5:00 – 14:00 

9 min ascending AMRAP 

3 power snatch 75/55 

3 box jump… 

6/6, 9/9, 12/12 etc 

Then, 

14:00-19:00

1RM snatch 
 

rest / recovery 
 

B. into 3RM OHS for the day  

C. 10-20 min of athlete recovery 

Performance: 

Wodapalooza week 2 workout 1