Hanukkah
8 days of hanukkah
1 thruster
2 front squat
3 power clean
4 deadlift
5 t2b
6 hspu
7 pull up
8 cal bike
sc 95/65
rx 115/85
rx+ 135/105
rx++ 155/115
A1-A2 = ygig
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
Strength / Skill
9 emom
odd min - 1 hang clean + 1 hang squat clean
event min hshold/wb
WOD
15 min amrap
5 wall ball
3 hspushup
1 hang clean 175/125
Strength / Skill
skill work
barbell or light weight
5x btn sn grip press
5x muscle snatch
5x snatch balance
OHS
3x3 50%,60%,70%
3x2 75%, 80%
3x1 85%, 90%, ahap
Snatch
3x3 power snatch from 3 positions (high hang, knee, floor)
stay light and be fast
3x2 squat snatch from hang (build slightly)
WOD
WCG LION COMPLEX
15 min
1x Lion Complex
1 Snatch Grip Deadlift 115/85
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
Perform the barbell complex without putting barbell down.
12/10 cal bike
2x lion Complex
12/10 cal bike
3x lion Complex
12/10 cal bike
etc... +1 lion complex
Skill Work
15/15 tabatas
hshold
rig
barbell s2oh
jump
PARTNER WOD
3rds
10 s2oh 115/85
20 weighted sit-up
10 pull ups
30 du
3rds
10 s2oh 135/105
20 weighted turkish sit ups
10 pull ups
30 du
3rds
10 s2oh 155/115
20 ab mat sit-ups
10 pull ups
30du
