Wednesday – 160907

Today’s workout is an interesting one. It’s a combination of heavy barbell work and a relatively advanced gymnastic movement. The biggest question will be, “What weight should I use?” My answer… it depends. This is a good opportunity to put some heavy-ish weight on the bar and grind through it. Kind of like a combination strength/skill workout. If you take this route, you want to pick a weight that is 80% of your max snatch or less. If you are a very efficient lifter, you want that percentage to be closer to 70%.

However, if you’re looking to get the best workout, you’re going to want to pick a weight that won’t slow you down. Go for closer to 50% of your max snatch, and you’ll be blazing through this workout. Good luck, gang!

Warmup
Spealler Warmup
Barbell Warmup

WOD
From CF Linchpin
15 OHS 155/105
15 C2B Pullups
15 Squat Snatches 155/105
15 C2B Pullups
15 Front Squats 155/105
15 C2B Pullups
15 Squat Cleans 155/105
15 C2B Pullups

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