WOD Mon Apr 1

Warm-up

100 (50/side) Single Leg Glute Bridges
-alternate as needed

Strength

Back Squats

6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

Every 2.5 Mins

Work

18 Min AMRAP:
16 DB Front Rack Reverse Lunges @ 50/35
32 DB Romanian Deadlifts @ 50/35
32 Abmat Sit-ups
Rest 2 Mins

CompTrain

On the Minute x 5:
5 Hang Muscle Snatches
-build up to 50%

On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
Set #1 - 58% of estimated 1RM Power Snatch
Set #2 - 61%
Set #3 - 64%
Set #4 - 67%
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
Set #5 - 70%
Set #6 - 74%
Set #7 - 78%
Sets #8, 9, 10 - 82%

“Hustle”

Warm-up & Squats w/class