Strength / Skill
Press Complex
Strict Press singles to max rep
then Push Press/Jerk 5x1
WOD
14 min emom
3 cluster 185/125, 115/75
Row 12/10, 10/8
15 RKBS 62/44, 53/35
30 DU
Monday 3/27/2023
Skill Work
3 PC + 3 FS + 3 Press
2 PC + 2 FS + 2 Press
1 PC + 1 FS + 1 Press
3 Squat Clean + 30sec hsHold
2 Squat Clean + 3 neg hspu
1 Squat Clean + 3 kip hspu
WOD
for time:
3 hspu - strict
3 squat clean 185/125, 135/95
6 hspu - strict
3 squat clean
9 hspu - strict
3 squat clean
21 clean and Jerk
Friday 3/24/2023
Skill Work
Oly
Snatch / Clean
emom 5 emom
1 power snatch (floor) + 1 hang power snatch x2
- increase load each min
emom 5 emom
1 Clean Pull + 1 Power Clean (floor)
WOD
20 Emom - 30/30 Work/Rest
* DB Bench Press
* Ski
* Power Clean - Mod heavy
* Row
Wednesday 3/22/2023
Skill Work
DBL Bench Press
20-6-20-6
Barbell bent over row
2x12-15
PARTNER WOD
2 person
ygig
10 push-presses 105/75, rx+ 155/95
20 front squats
30 dumbbell snatches (alternating)
40 kettlebell swings
50 cal Bike
40 kettlebell swings
30 dumbbell snatches (alternating)
20 front squats
10 push-presses