STRENGTH PREP
Snatch: 5×1
Perform 5 singles within 60-75% of 1RM Snatch
Set 1: 60%
Set 2: 65%
Set 3: 72.5%
Set 4: 72.5%
Set 5: 75%
*Percentages based on squat snatch
Clean and Jerk: 5×1
Perform 5 singles within 60-75% of 1RM Clean and Jerk
Set 1: 60%
Set 2: 65%
Set 3: 67.5%
Set 4: 70%
Set 5: 75%
*Percentages based on clean & jerk
WOD
“12 White Grapes”
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees
MOBILITY
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
