Strength / Skill
A: Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 3 reps at 70/75/80%
B: 6 e75om
Snatch prep
from a hang position perform a muscle snatch to 2"" rest - 4"" rest 6"" (approx parallel) reset full squat (past parallel)
Metcon
12 amrap
3 squat snatches 115/85
6 hspu
9 ski erg (row 12)
RX+
Squat Snatch 135/105
Hspu deficit 45/25
12 ski erg/ 15 cal row
Strength / Skill
Bench Press
12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% immediately to 12 Push-ups (no rest)
PARTNER WOD
20 min amrap
2 person teams split
20 Row
20 Push ups
20 Ring Row
20 Ring/Box Dips
20 Pull ups
20 Hang SDHP 75/55
2 Rope Climb
Strength / Skill
Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 3 reps at 70/75/80%
WOD
4RFT
25 DUs
20 sit-ups
15 Row
10 S2OH 115/85
Strength / Skill
A: Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%
B: 6 emom
alt odd/even
odd PC progression
even 5 wb / t2b progression
WOD
50 WB
20 T2B
10 PC 135/105
20 T2B
10 PC 155/115
20 T2B
10 PC 175/125
50 WB
RX+ add 30lb
rx++ add 50lb
