Strength

Back Squat 2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

For time

30 Alternating Dumbbell Snatch 45/30 lb
200M Run
20 Alternating Dumbbell Snatch 45/30 lb
200M Run
10 Alternating Dumbbell Snatch 45/30 lb
200M Run

Workout notes: This workout should fall just outside the sprint category for most athletes. We have a total of 60 snatches to do and 600M of running so the total volume is low and the rep scheme of the snatches is decreasing which should give you the opportunity keep up a quick pace as the workout gets harder. Even though you might be working for speed practice perfect mechanics and make sure to control your dumbbell to the floor and switch hands after gently placing it on the ground.