SWOD: Weight Here you are warming up, then starting your first set once you are warm at a reasonable weight. You are hitting doubles, but these are not touch and go, but it's also not set the bar down rest and do a lap around the gym. After first rep, touch the ground reset your form and pull again. Same weight all 6 sets!! Goal is to shoot for 75-85% of 1 Rep Max Power Snatch for all 6 sets!
AMRAP: Reps-Rx2 Power Clean Ladder: Each weight or round you must complete 3 Power Cleans. Then before moving to the next weight you must complete 5 Bar Facing Burpees 135/85 155/105 185/115 205/125 225/145 245/165 If you fail to complete all three reps at a weight you are finished. If you miss one rep, continue and try two more times. RX2:75/45.95/65,105/75,115/85,135/95,155/105