Strength / Skill
Rack:
Front Squat
20 air squats
10 empty barbell
build to 80%
then 5x1 max for today
Station:
Empy Barbell or Lite Weight
10 muscle Clean
warm up/build Squat Clean to wod weight
WOD
20 min cap
Death by Squat Clean
suggested weights:
115/75 SC/Masters RX
135/95 RX
155/105 RX +
185/125 RX ++
1 emom then + 1 each min
if unable to complete a rd then start over
Saturday Partner WOD
3 person teams
3 wods @ 9min each with 3 min transitions
wod 1:
a1: Bike for cal
a2: rig dead hold
a3: 20 wall balls
3 min transition
wod 2:
a1: Ski for cal
a2: weighted oh hold 45/25
a3: 10 t2B
3 min transition
wod 3:
Row for calories
deadlift hold 185/125
3 bear complex 135/105
Strength / Skill
OHS 3x3 - 3 second pause at bottom
-empty barbell, increase but stay light
4x1 build to heavy load for today
sn balance 3x3 - fast (no dip)
-empty barbell, increase but stay light
Back Squat
3x4 increase load to finish around 70%
WOD
run out door 1 and in door 2 then, immediately
12 min amrap
10 calorie row
10 goblet squat
10 kb swing
10 box jump
Strength / Skill
OHS
begin with OHS
5sets of 2 (including warm up)
hold/pause 2 sec
DL
5x2 (controlled)
comfortable weight / add weight each round if u can still be comfortable being a little uncomfortable
WOD
12 min AMRAP
20 DeadLift 115/85 rx+20, rx++40
15 Power Snatches
10 OHS
after completing 1 rd then comtinue with:
3 PC&J
2 PSn
1 OHS
