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STUDIO CITY

STRENGTH
“The Hammer”

PART A
Build to today’s 1 Rep Max Snatch

Make jumps of 5-10 lbs as you build loads.
The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads.
Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. 
If your mechanics start to breakdown, you have achieved “heavy” for the day.

WOD
For time:

Snatch x 20 reps @ 70-75% of today’s 1-RM

Rules:
1) must hold bottom of snatch for 2 full seconds
2 )Outright fail is 10 burpee over the barbell penalty
3) Full Snatch every rep

ACCESSORY
For time : 
BENCH PRESS 20 REPS AT 75% 
ROW 1500 METERS

HERMOSA BEACH
STRENGTH
Bench Press
10 - 10 - 10 - 10
building in weight

WOD
For time:
50 - 40 - 30 - 20 - 10
Double Unders
Abmat Sit Ups
* Row 200meters between each set

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