Cleans(hang/above knee) : 4x5(+5) Front squats: 2 sets 2/fail (+5) Good Mornings: 3 sets 2/fail (+5) WOD: 10 min AMRAP Power Clean x 3 Rx: 155/105 Lateral plyo skiers x 20 each leg Split squats w/DB x...
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CG Bench: 3 sets 2/fail (+5) Push Press: 2 sets 2/fail (+5) Pull-ups: 3 sets WOD: EMOM x 15 minutes plyo push-ups x 10 ball slams x 15 ring rows x 10...
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Muscle Snatch(power pos.) 3x3-5(same #) Snatch(hang/above knee) 4x5(same #) Back squats: 3 sets 2/fail (add weight or reps from last week) WOD: 6 rounds DB Hang power clean x 10 Dynamic step ups x 10...
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Snatch: 4x2(+5-10) Clean and Jerk: 4x2(+5-10) WOD: 25 min AMRAP with a partner complete as many rounds of the following: Fran: 21-15-9 Thrusters/Pull-ups Rx: 95/65 Then: Diane: 21-15-9 Deadlift/Handstand push-ups Rx: 225/135 ...
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Deadlift(Snatch grip): 3 sets 3/fail (+10) Chin-ups: 3 sets 3/fail WOD I :" Grace" 30 C&J for time 135/95 WOD II: "Sally" 135/85 ...
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Snatch Balance: 3x3-5 (+5-10) Power Snatch: (Hang/Above knee): 4x3(+5) Flat DB press: 3 sets 3/fail(+) WOD: 5 Rounds 1 arm KB push press x 20 AHAP alt. as needed Rx: Ring Dips for max reps,...
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Clean (hang position/above knee): 4x5(+5) from last week Front squats: 2 sets 3/fail (+5-10) Good Mornings: 3 sets 3/fail (+5) WOD: 20-15-10 Thrusters 135/85 Ball Slams 40/20 Box Jumps 24/20 ...
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CG Bench: 3 sets(+5-10) 3/fail Pull-ups(strict): 3 sets (increase from last week) WOD: 3 rounds 1 min AMRAP slide board push-ups 1 min AMRAP ring rows 1 min AMRAP DB push press 50/30 1 min AMRAP...
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Muscle Snatch: 3x3-5(+5) Snatch from hang position (above knee) : 4x5(+5) Back squats: 3 sets (+5-10) 3/fail Push Press: 2 sets (+5-10) 3/fail WOD: 5 rounds Russian KB swings x 30 Double unders x 30...
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Snatch: 4z2 @ 75% Clean and Jerk: 4x2 @ 75% WOD: "Batman and Robin" To be completed with a partner 26 min AMRAP Partner A runs 400 m while partner B completes an AMRAP of hang...
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