Skill Work
Snatch
coach led snatch work then on own for 20 minutes
build to moderate 1 rep then 5x1
WOD
2-4-6-8-10 Reps for time
Snatch Grip Deadlifts 115/85
Hang Snatch
Overhead Squats
RX+ 135/95
Monday 11/16/2020
Strength / Skill
Elbows in Bench Chest
warm up to approx 50%
then, 5 sets x 10 Reps
WOD
6rft
9 bench press 135//85
6 power clean 155/115
alternating 250/200 row / 12/10 bike
RX + 185/125 for both
Cash Out
22 push ups challenge
Saturday 11/14/2020
PARTNER WOD
100 cal ski
50 push press 115/75
40 hang cleans
30 bbjo
20 thrusters
10 SDHP
200m partner run
100 cal row
50 pull ups
40 ball slam
30 dbl wb shots
20 wall walks
200m partner run
A1 works off the calories while A2 completes 1/2 of the movements then switch. once you complete the calories one Athlete rests while the other works
Friday 11/13/2020
Skill/Stamina
10 min emom
top of every min
1 DL + 1 Burpee Bar Jump Over
add +1 each round
end when you cant finish within the min . If the emom isnt over you sould continue with the last round you completed within the min
WOD
15 min amrap
10 DL 225/155
10 HSPU
10 ROW
10 Ball Slam 40/30
10 PU/T2B (5+5)
10 ERG