Blog

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork

Skill Work
RIG:
OHS Skill Work
PVC/empty barbell:
5x btn sn grip press
5x snatch balance
OHS pause
5x1 increase load
Station:
hang snatch 5x1 increase load

WOD
4RFT
400m run
Power Snatch (ea rd descend 12-9-6-3)
10 t2b (same ea rd)

increase weight each round
rd1 105/75 -rx+ 135/95
rd2 115/85 - rx+ 145/105
rd3 125/95 - rx+ 165/115
rd4 135/105 - rx+ 185/125

inclement weather - substitute run for bike 24/20 calories (rx+30/24)

Warmup
10 min:
Bike 2 min
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
10-12 min
RIG:
Front Squat
3x3 pause
3x1 dbl bounce

5-7 Min
Station:
1 SDHP + 1 FS + 1 pu/t2b

WOD
7RFT

7 SDHP 95/65
7 FS 95/65
7 PU/T2B combo

RX+ 115/85
RX++ 135/95

Strength / Skill
Snatch
3x3

C&J
3x2

WOD
10 rounds

1 Squat Snatch

3 Clean & Jerks

30 Double unders

Choose a weight that is heavyish

**Same weight for Snatch and Clean & Jerk