Strength / Skill
1:Bench
10.5.3.1.1.1.3.5.10
2:Wod Prep:
A]: 2rds (empy bar/lite load)
3dl
3 hang pull
3 hang elows high /outside
3 front squat
3 push jerk
B: Then clean / squat clean building load to wod weight
WOD
5 rds
1 squat clean 135/95
3 power clean
6 air squat
9 barbell jump over
then,
5x [1 Clean + 2 Push Jerk]
Warmup
bike or row 3 minutes
2 rounds of:
10 alt lunges
10 press ups
10 pvc good mornings
10 pvc pass throughs
barbell warm up
5 snatch deadlifts
5 snatch pulls
5 snatch high pulls
5 muscle snatches
5 power snatches
5 squat snatches
Strength / Skill
Snatch pull + top down snatch
*take 15 minutes to complete
*work on technique
*reach a working weight and do 5 singles of the complex at that weight
WOD
For time:
21 - 15 - 9
cal row
wall balls
**rest 2 minutes**
15 - 12 - 9
cal bike
hang snatch
75/55-95/65-115/75 (add weight each rd)
Skill Work
On Rig
FS
5x1
Jerk
5x1
PARTNER WOD
2 person teams
2 rds - split
20 Front Squat
40 Cal Row
20 Jerk 135/95
40 Cal Row
20 Front Squat
then,
Split Karen
150 wb
Skill Work
Back squat
10,5,3,1,1,1,3,5,10
WOD
5RFT
5 Toes-to-Bars
10 Calorie Row (rx+ 15/12)
15 Push-ups
10 Box Jumps 20 (rx+30/24)
5 Pull-ups (rx+ ctb)
