Strength / Skill
Squat Complex
1 front 3 back
build load
wod prep
WOD
12 min
3 Clean and Jerk 135/95 (rx+ 185/125)
6 t2b
9 bike
Wednesday 11/12/2021
Strength / Skill
Strict Press
10,5,3,1,1,1,3,5,10
60,70,80,90,90,90,80,70,60
PARTNER WOD
5 RFT - split evenly
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Tuesday 1/11/2021
Warmup
add to warm up - coach led
hang snatch pulls
hang muscle snatch
snatch balance
Strength / Skill
15 minutes on clock
1 hang power snatch + 1 OHS
then,
1 hang squat snatch
WOD
AMRAP 10:
3 overhead squats RX 115/85, RX+ 155/105
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.
Monday 1/10/21
Strength / Skill
20 minutes on clock
Power Cleans
9 sets for load:
5-5-3-3-3-1-1-1-1
Touch-and-go reps on the 5s and 3s.
Build to a 1-rep max on the singles.
Rest between sets
Increase load each set
WOD
AMRAP 12:
7 box jumps
14 KB swings