Squat Cycle
1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed 2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed 1a) 4X8 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec. 1b) 4X4 Push Press – heaviest possible, rest 60 sec. 5 rounds of: :40 Slam Balls :20 Rest :40 Row for Calories :20 Rest :40 Pushups :20 Rest Total time 3 mins per round --------------------------------- Ended up being sick on Friday, so moved this to Monday 1 - Snatch - Completed 135, hit 145 for two, but missed the third 2 - Hit 145 for the complex. Could have gone heavier I think but moved on for times sake 1a - Worked up to 15 pounds in weight 1b - didn't complete WOD - Ended up with 60 cals on the row, didn't keep track of Slam balls and Pushups, but had about 15-20 of each movement during each cycle.
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