Thursday 5-25-18

Warm up Tabata Strength DL 3-3-3-3-3 WOD “Lighter DT” (135/95) 5RFT 12 DL 9 Hang Power Cleans 6 Push Jerks 10:00min Time cap Goal- cycle BB fast

Thursday 4-5-18

Strength Push Jerks 5-5-5-5-5 WOD “Grace” 30 Clean and Jerks for Time (135/95) Cashout– 3×8 Bench 3×8 Ring Dips

Wednesday 12-13-17

Strength Snatch Complex 1 Snatch HP+ 2 Hang Squat Snatch + 1 OHS 7 sets Work to heaviest set possible completing complex WOD 8 RFT 5 Snatch Grip DL (135/95) 10 WB (20/14) 5 Box Jumps (24/20)

Test Post

Motivational Monday

Weight Lifting Wednesday 9-27-17

Strength Snatch work to a heavy 1 5  – Warm up 3 – 65% 2- 75% 1- 85 % 1- 90% 1-95%….. Snatch Pulls (110% of Heavy 1) 2-2-2-2 Back Squat 8-8-8-8 30 GHD sit-ups