Skill Work
a: Back Squat
3sets x 3reps 65/70/75
b: BTN Snatch Balance - strip bar and reset
3sets x 2reps
c: OHS
4setsx1rep
WOD
6 Rounds of:
10 alt Erg, Bike, Row
5 Snatch 115/75
5 OVS
RX + 12, 135/95
Monday 12/14/2020
Skill Work
6rds e75om
1. hand stand hold/etc
2. clean AND jerk
WOD
7 RFT:
4 HSPU
6 Clean & Jerk (115/75)
8 Air Squat
rx + deficet hspu 45/25 - 155/105
Friday 12/11/2020
Strength / Skill
Bench
Dumbell Bench Press
5set x 10 resp
then
single arm db rows
3set of 10
WOD
using 1 db
8 min amrap
8 db step ups
8 db press
8 cal erg
3 min transition
8 min amrap
8 db alt OH lunge
8 db alt snatch
8 cal bike
Thursday 12/10/2020
Skill/Prep Work
tabata 20/10 - 4rds
hang/kip/pu
plank/pu
squat hold/squat
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats