Strength / Skill
A: Snatch Pull from hang + Snatch from the hang +
Power Snatch
Warm up with empty bar - 10x hang snatch then, build to moderate load - main focus is on technique
WOD
7 RFT
25 DU
7 Power Snatch 95/65
rx+ 135/95
Wednesday 3/10/2021
Strength / Skill
Prep for wod
PARTNER WOD
2 person Partner wod Sprints
6 min
5 pullup/t2b combo
6/4 cal Asault Bike
2 min transition
6 min
5 HSPU
8/6 Row
2 min transition
6 Min
box jump
6/4 Ski Erg
RX+
bike 8/6
row 10/8
erg 8/6
Tuesday 3/9/2021
Strength / Skill
A: Back Squat 5x2 AHAP
3 sec eccentric
B: Strict Press 5X2 AHAP
normal lift
Alternate A & B
WOD
5 rds
Top of 3 minutes
Row 250/200
10 Wall Ball
15 Weighted WB AbMat sit-ups (regular sit ups NOT against the wall)
complete all 3 modalities and rest before the top of min 3
Monday 3/8/2021
Strength / Skill
A: Bench Press 5x2 AHAP
3 sec eccentric
B: Alt DB ROW 5x2 AHAP
normal lift
WOD
6 min amrap
10 RIng Rows
5 Hang Power Clean 115/85
2 min Transition
6 Min Amrap
8 Ring Dips (box)
4 Power Clean 135/105
RX +
HPC 135/95
PC 165/125