Prep Work
20/10
3 rds
a1 ski
a2 hshold
switch
3rds
a1 rig
a2 row
switch
3rds
a1 muscle snatch
a2 back squat
switch
PARTNER WOD
2pp partner YGIG each movement
wod 1
7 min amrap
7 hspu [rx+ strict defecit]
7 hang snatch 75/55 [rx+ 95/75]
7 row
3 min transition
wod 2
7 minute amrap
7 pull ups rx+ ctb
7 back squats 125/85 [rx+ 165/105]
7 ski erg
Strength / Skill
A:.Front Squat
5sets x 2 reps (2-2-2-2-2)
1 rep hold/pause 2 sec
1 rep dbl bounce
comfortable weight / add weight each round if u can still be comfortable beng a little uncomfortable
B:Jerk
5 sets (incls warm up) 1 push Jerk + 1 Split Jerk
WOD
8/16 repeat
for time:
9 Squat Cleans + 200m Run 115/85
6 Squat Cleans + 200m Run 135/95
3 Squat Cleans + 200m Run 155/105
3 Power Clean & Jerk+ 200m Run 155/105
6 Power Clean & Jerk+ 200m Run 155/105
9 Power Clean & Jerk+ 200m Run 155/105
r+ 20lb
rx++ 40lb"
Strength / Skill
15 min
Shoulder Press - strict
10-5-3-1-1-1-3-5-10
[60%,70%,80%,90%,90%,90%,80%,70%,60%]
Prep Work
4 min tabata prep - 8rds 20/10
jump
db snatch
t2ring
db press
WOD
4 min amrap
hang DB snatch (alternate as you wish)
log reps
4 min amrap:
Toes thru rings
log reps
8 min amrap:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Burpee jumps - full extension
log rds
Saturday Partner WOD
Filthy 100 - 2 person partner wod
100 of each movement - split evenly YGIG
* DUs or 300 singles
* Bike or Row
* OH weighted Lunges 45/25
* Weighted sit-ups 45/25
* box jumps 24/20
* kb swings 53/35
* ring rows
* ball slams
* wall balls
* row or bike
* DUs or 300 singles
