Skill Work
OLY
coach led snatch prep
then, build to 70-80%
3x3 at 70-80%
WOD
12 min amrap
12 Single arm DB lunge
8 box Jump
4 hspu
modifications
rx 50/35, 30/24, strict
db rests on shoulder, 20"", hspuKip, mats
Monday 2/27/2023
Skill Work
Back Squat
4x3 build load
WOD
5 RFT
10 alt db snatch
15 WB
25 DU
Friday 2/24/2023
Skill Work
Front Squat
15,3,3,3
Deadlift
e90om
3-3-3-3
WOD
4 rds
Tabata 30/30
Deadlift - mod heavy
Row
hsHold
KBS
Wednesday 2/22/2023
Skill Work
Bench
4 x 3 build each set moderately heavy
PARTNER WOD
3 rds
20 Ring Rows
18 single DB Box Step ups
16 hspu
2 rds
30 DB Bench Press 50/30
30 weighted ab mat sit-ups 45/25
30 k2e
1 rd
24/20 row
20/16 ski
16/12 bike