Wednesday July 2

Lift Relationships

Several of our members have asked me about how one life should be expected to compare to another in terms of weight.  These are not hard and fast rules, and divergence from these numbers is not necessarily indicative of a problem - often a showcase for one's strengths and weaknesses.  For example, based on the chart, your Snatch should be about 80-85% of your Clean & Jerk.

Lift - Of Lift - Percentage

Snatch - Clean & Jerk - 80-85%

Power Snatch - Snatch - 80-85%

Power Clean - Clean - 80-90%

Clean - Deadlift - 70-75%

Press - Push Press - 70-75%

Front Squat - Back Squat - 85-90%

OHS - Back Squat - 65-70%

Snatch - OHS - 90-100%

Again, these should not be considered prescriptive.

Warm Up

Coaches Choice

Skill

EMOM 7

Power Snatch + Squat Snatch

(2@50%, 3@60%, 2@70%)

*for those still inexperienced in the squat snatch use a lighter load and build

Metcon:

70 Burpees

60 Sit-ups

50 KB Swings

40 Pull-ups

30 HSPU

Compare to 11/5

*we did this WOD before, just in the reverse order...we how your score has improved or if you took longer to complete

Cash-Out:
500 m Max Effort Row