IM60
Part I: Strength work
Snatch Complex: 1 power
snatch+2 overhead squats+1
squat snatch
-Keep the loading light to
moderate. The goal is to build
technique and confidence in
the snatch movements.
Part II: Conditioning WOD
10 HSPU
25 KB Swings 53/35
10 HSPU
25 KB Swings 53/35
10 HSPU
25 Deadlifts 225/155
10 HSPU
25 Deadlifts 225/155
10 HSPU
IM30
16 Min AMRAP
8 kb swings
8 kb sdhp
100 m run or 8 burpees
IMBuild
3 sets
Hip circle Glute Bridge x 10
Goblet Cossack x 10
Snatch Balance to a heavy 2
for the day
Snatch DL+Snatch to heavy
for the day
Build to a heavy 3 Front Squat
for the day
3 sets of 15-25 hollow rocks
IMRecovery
2 Minutes Each Position
Reverse Shoulders
Seated Cross Shin each way
Single Leg Forward Fold
Couch each side
Frog