Skill Work
Back Squat
4x3 build load
WOD
5 RFT
10 alt db snatch
15 WB
25 DU
Friday 2/24/2023
Skill Work
Front Squat
15,3,3,3
Deadlift
e90om
3-3-3-3
WOD
4 rds
Tabata 30/30
Deadlift - mod heavy
Row
hsHold
KBS
Wednesday 2/22/2023
Skill Work
Bench
4 x 3 build each set moderately heavy
PARTNER WOD
3 rds
20 Ring Rows
18 single DB Box Step ups
16 hspu
2 rds
30 DB Bench Press 50/30
30 weighted ab mat sit-ups 45/25
30 k2e
1 rd
24/20 row
20/16 ski
16/12 bike
Tuesday 2/21/2023
Skill Work
OLY - Snatch
3 set of 3 position snatch _ hang, knee, floor
light weigh and increase slightly each round
Then, 5x1 building to moderate load
WOD
4 rds
3 Hang Snatch approx 70%
must touch floor after each rep and then start from hang.
40 DUs (singles 60)
3 rds
3 squat Clean approx 70%
8/6 calories (muist ride to the number before getting off bike - and reset)