Strength / Skill
Sn Pull from floor - increase load to 100%
then,
4set of 5 reps each (very light weight) Hang Snatch 65/35, 55/25, 45/15
(focus is on pull, turnover, catch!)
EMOM
20 min emom
complete each movement within the min and the remainder of the time is your rest until the top of the next minute
10 DL 225/155 RX + 275/185
12/10 cal row rx + 15/12
10 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8
Strength / Skill
Bench
10.5.3.1.1.1.3.5.10
Wod Prep:
hang clean + push jerk
put barbell down
hang snatch
WOD
5 Rounds
1 burp + burpee Barbell jump over
3Clean and Jerk 135/105 rx+ 185/125
6 barbell jump over
then,
10 Power Snatch 115/85 RX+ 155/105
Saturday Partner WOD
WOD 1:
14 min amrap
100 cal row (1 time)
YGIG split evenly
50 push press 95/65 (135/95). 40 hang cleans
30 Front Squats
20 thrusters
Repeat however, no row and the additional movement should be 1/2 of the reps. ie: instead of 50 its 25 etc..
5 Min transition
WOD 2:
14 min amrap
100 cal bike (1 time)
YGIG split evenly
50 wall balls
40 ball slam
30 pull ups
20 box jumps
Repeat however, no bike and the additional reps should be split in 1/2.
Strength / Skill
Front Squat
10 empty barbell
8x40%
6x50%
4x60%
2x70% x3
WOD
12 min amrap
5 t2b
10 push ups
5 db Squat
10 alt db snatch
