Strength / Skill
A. Snatch
warm up: empty bar hang snatches (10x)
5 reps ea set
40%,50%,60%
B. Over Head Squat
warm up: empy bar 10x
3sets x 5reps
40%,50%,60%
WOD
15 min amrap
10 Power snatch (95/65)
30 DUs
10 OHS
200m Run OR 250/200 Row OR 13/10 Bike
RX+
(135/95)
SC 75/45
Strength / Skill
A. Dead Lift
warm up 2-3sets
5 reps ea set
40%,50%,60%
B Power.Clean
warm up 2-3sets
3sets x 5reps
40%,50%,60%
WOD
15-12-9
DL 225/155
HSPU
then,
12-9-6
PC 135/95
Bar Facing BBJO
RX+ 275/185, 185/125
Warmup
ON OWN
1-2 min bike or row before anything
10 Air Squats
10 stationary alternate lunges (L+R=2)
10 Press ups
GROUP DYNAMIC STRETCH:
coach led line up and go...
Skill Work
A.Clean
3x1
75%,85%,95%*
B. Jerk (from Rack)
3x1
75%,85%,95%*
* try to get an extra rep or two
WOD
5RFT
Rd1
5 PC 115/75,
6 lateral bbjo
7 K2E
8 Pull up
Rd2:
4 PC 135/95
5 lateral bbjo
6 K2E
7 Pull up
Rd3:
3 PC 155/115
4 lateral bbjo
5 K2E
6 Pull up
RD4:
2PC 175/ 135
3 lateral bbjo
4 K2E
5 Pull up
Rd5:
1 PC 195/155
2 lateral bbjo
3 K2E
4 Pull up
Skill Work
A.Back Squat
3x1
75%,85%,95%*
* try to get an extra rep or two
B. Over Head Squat
5x1
a few warm ups and add load each rep
WOD
4RFT
10 Overhead Squats (115/75)
10 Handstand Push-Ups
10 Box Jumps (24/20 in)
RX+ 135/95
