WOD Mon Apr 15

Strength

Back Squats every 2.5 Minutes

6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

Work

3 Rounds:
50' Single Arm OH Walk (left, building in weight across 3 sets)
50' Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause at top, barbell row similar to ring row but from rack)
9 Sumo Deadlifts building to 60% of 1RM
50' Double DB Walking Lunge (suitcase hold)
Rest 2:00 between rounds

For Quality

CompTrain

Warm-up
3 Sets, at a light load:
3 Snatch Grip Sotts Presses
3 Overhead Squats

Primer
5 Sets of 1 Snatch Complex
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat

Working sets
On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on technique