“Blitzen”

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Strength:

One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)
On the Minute x 10img_6284

Set #1 – 3 Complexes @ 40% of 1RM Front Squat

Set #2 – 2 Complexes @ 50% of 1RM Front Squat

Set #3 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Set #4 – 1 Complex @ 65% of 1RM Front Squat

Set #5 – 1 Complex @ 70% of 1RM Front Squat

Sets #6 – Sets #10 build to heavy complex for todayimg_6286
Build to a heavy complex. Record highest complex.

WOD:

Snatch Complex EMOM:
Minutes 1 – 5 – 1 Muscle Snatch + 1 Power Snatch + 1 Full Snatch, increase weight based on Muscle Snatch
Minutes 6-10 1 Hang Power Snatch + 1 Power Snatch + 1 Full Snatch, increase weight each minute.

THEN,

“Blitzen”
5 Rounds:
20 Calorie Row
10 Thrusters (115/80#)

(10 minute cap)

img_6275 img_6254 img_6256 img_6259 img_6264 img_6272 img_6277 img_6281 img_6270 img_6271

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