Strength / Skill
OHS 3x3 - 3 second pause at bottom
-empty barbell, increase but stay light
4x1 build to heavy load for today
sn balance 3x3 - fast (no dip)
-empty barbell, increase but stay light
Back Squat
3x4 increase load to finish around 70%
WOD
run out door 1 and in door 2 then, immediately
12 min amrap
10 calorie row
10 goblet squat
10 kb swing
10 box jump
Strength / Skill
OHS
begin with OHS
5sets of 2 (including warm up)
hold/pause 2 sec
DL
5x2 (controlled)
comfortable weight / add weight each round if u can still be comfortable being a little uncomfortable
WOD
12 min AMRAP
20 DeadLift 115/85 rx+20, rx++40
15 Power Snatches
10 OHS
after completing 1 rd then comtinue with:
3 PC&J
2 PSn
1 OHS
Prep Work
20/10
3 rds
a1 ski
a2 hshold
switch
3rds
a1 rig
a2 row
switch
3rds
a1 muscle snatch
a2 back squat
switch
PARTNER WOD
2pp partner YGIG each movement
wod 1
7 min amrap
7 hspu [rx+ strict defecit]
7 hang snatch 75/55 [rx+ 95/75]
7 row
3 min transition
wod 2
7 minute amrap
7 pull ups rx+ ctb
7 back squats 125/85 [rx+ 165/105]
7 ski erg
Strength / Skill
A:.Front Squat
5sets x 2 reps (2-2-2-2-2)
1 rep hold/pause 2 sec
1 rep dbl bounce
comfortable weight / add weight each round if u can still be comfortable beng a little uncomfortable
B:Jerk
5 sets (incls warm up) 1 push Jerk + 1 Split Jerk
WOD
8/16 repeat
for time:
9 Squat Cleans + 200m Run 115/85
6 Squat Cleans + 200m Run 135/95
3 Squat Cleans + 200m Run 155/105
3 Power Clean & Jerk+ 200m Run 155/105
6 Power Clean & Jerk+ 200m Run 155/105
9 Power Clean & Jerk+ 200m Run 155/105
r+ 20lb
rx++ 40lb"
