Warmup
coach led snatch skill work
Skill
Snatch drills
5 EMOM - barbell to light weight
3x hang drive/shrug pull + hang drive/high pull - Then, repeat and add snatch
Snatch build
5x1 hang snatch
PARTNER WOD
2partner teams
each Athlete completes the movement in a YGIG fashion and keep moving
14 min amrap
5 hang snatch 95/65 (115/75)
6 box jump 24/20 (30/24)
7/5 ski
8 weighted turkish sit ups
stay technical and controlled with each movement.
Strength / Skill
Back Squat
5-5-3-3-1-1-1
singles are pause for 2 sec at bottom - mid heavy not a PR lift
WOD
5 rds:
Run 200
DU 30
Ab mat sit up 15
then,
4rds:
10 ring rows
10 k2e
5 strict hspu
Skill/Stamina
Work/Rest on each ERG (Bike/Row/Ski)
A: BIKE
6rds of 3each 20/10 (work/switch)
A: ROW
6rds of 3each 20/10 (work/switch)
A: SKI
6rds of 3each 20/10 (work/switch)
A1 works while A2 waits then switch - 3x each
Effort should be Good-Better-Best
PARTNER WOD
7min
get min of 3 rds each
A1: 200m sprint (1 min)
A2: amrap cindy
switch (start were you ended)
rest 2 min
8min - ygig
10/8 ski
6 box jump
10 wb
Strength / Skill
8rds every 90 sec
Back Squat
5-3-3-1-1-1-3-5
WOD
For TIme:
split anyway you'd like..
50 cal row
50 ohs 115/75
50alt DB snatch 50/35
