Strength / Skill
A: hang power clean
4x3 - 50, 60, 70x2
B: Front Squat
3x3 70%
WOD
5 min amrap
3 hang squat clean 135/95
3 burpee bar jump over
2 min transition
5 min amrap
4 t2b
4 hspu
Monday 3/14/2022
Warmup
On Own:
Easy row 500m
Coach led:
Mobility and Dynamic movements
Skill Work
8 emom
Hang Snatch
WOD
16 emom
10/8 row (rx + 15/12)
5 hang power snatch 115/85 (rx+ 135/95)
8/6 cal ski (rx+ 10/8)
10 push up
every minute complete a movement - the remainding time is your rest
Friday 3/12/2022
Skill Work
Front Squat 3x3
Prep Work
8emom
odd: power clean build
even 5 wall ball
WOD
5rft
5 power clean 135/95 rx+ 165/115
10 wall ball
Thursday 3/10/2022
Warmup
coach led-
Mobility and Dynamic movements
Barbell warmup
Skill Work
8 emom
ODD: hang snatch - high, mid, knee
EVEN: alt hspractice
WOD
16 emom
10 hang power snatch 85/55
10/8 cal ski
10 hspu
10 box jump
every minute complete a movement - the remainding time is your rest