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7 minutes to find 1RM Snatch
Rest 3 minutes
3 minutes ME Power Snatch @50% of 1RM established
1 minute ME Double Unders
Rest 3 minutes
7 minutes to find 1RM Clean & Jerk
Rest 3 minutes
3 min ME Hang Power Clean @ 50% of 1RM established
1 minute ME Bar Facing Burpees
7 minutes to find 1RM Snatch
Rest 3 minutes
3 minutes ME Power Snatch @50% of 1RM established
1 minute ME Double Unders
Rest 3 minutes
7 minutes to find 1RM Clean & Jerk
Rest 3 minutes
3 min ME Hang Power Clean @ 50% of 1RM established
1 minute ME Bar Facing Burpees
Note: first 25 minutes of class for warmup. No attempts after 7 minutes on either lift. You are looking for a session 1RM not a lifetime 1RM.
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Bill Hoisington
29:53. Free wod
25 bs fs ohs run 400 25 sp pp pj 400 50 dl 400 50 tr partner in plank
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Pauly VanderKelen
195# snatch / 27 reps @ 115# / 75 DUs / 245# C&J / 26 reps @ 135# / 18 BFB
C2B, strict pull-up, and strict HSPU practice
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