Weightlifting Wednesday 4/21/21

Strength – 12 minutes

Front Squat Cycle
*May 3rd is most likely when we retest our 1 rep front squat max. We are getting close to wrapping this up!

3 sets of 3 at 95% of your 1 rep max front squat (all sets at the same weight)

*If you fail on any of these sets don’t be discouraged… To make the proper gains you have to take your body to that place so it can adapt and grow…

*If you have not tested your 1 rep front squat max, please complete 3 very challenging sets of 3 front squats during this time.

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Conditioning WOD – 15 min cap

For time…

20 Thrusters
20 Sumo Deadlift High Pulls
20 Power Cleans
20 Overhead Squats
20 Front Squats
*Starting at 0:00, complete 4 burpees every minute on the minute until workout is finished

*Barbell is 95/65

*If you do not finish within the time cap, add one second per rep not completed and add to time (ex 15:08 – 8 front squats left)

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Extra Work (before or after class)

1. Snatch – 36 min clock (12 min each station)

A. Snatch High Pull – 5 sets of 2 at 80-110% of your 1 rep https://youtu.be/WXoIHlJ7u4s

B. Tall Snatch 5 sets of 2 – lightweight (work on speed under the bar) https://youtu.be/dCiugtIWFrU

C. Snatch (put it all together now)