Snatch High Pull + Mid Tight Squat Snatch

2 x ( 1+1 ) x 65%
2 x ( 1+1 ) x 70%
2 x ( 1+1 ) x 75%
2 x ( 1+1) x 80%

SO 1:30

Welcome everyone to the first week of Q.E.S. cycle 1. This platform will be for your workouts and act as a way for athletes to communicate with our staff. You can also send any questions or concerns to Lance@victorcrossfit.com We will post the first week of workouts early so you can take a look at the structure and ask questions before it begins. We look forward to this journey to becoming a better athlete, and congrats on taking the first step!

Lepoja

5 x 5-8 strict HSPU unbroken, every 1:30

Deadlift
5 x 8 x 70%. No TnG
Send Off 3:30

A. Warm Up
3 Rnd
10 DB Box Step Up (peso leggero)
10mt HS Walk a muro
Run 200m/row 300mt

B. Forza
EMOM 8'
3 Power snatch @75-85%
Drop and Reset

C. For Reps
AMRAP 12'

3 DB Box step over (peso alto)
3 Thrusters 45/25-30kg
6/6, 9/9, etc..
ogni set 15v-up

WOD ENDURANCE

2RFT:

4 Snatch 55/35kg
22 Box jumps
4 Snatch 55/35kg
22 WB 9/6kg

• For Time:
BB Thrusters 30 reps
BB Power Snatch 30 reps
BB Overhead Squats 30 reps
@ 50/35Kg

3 Rounds Not for Time
Quadruped Crawl 20m
Plank Lateral Crawl 10m/side
Duck Walk 20m

Wide grip Pullup 5x5 reps