Strength
Snatch Complex
1 Squat Snatch + 1 Hang Squat Snatch + OHS + 1 Snatch Balance
20min- work to a Heavy set
WOD
7min AMRAP
20 WB (20/14)
10 Hang Power Clean (155/105)
2 min rest
7min AMRAP
20 WB (20/14)
10 Hang Power Cleans (135/95)
*continue where u left off, note- weight gets lighter second round
Strength
Front Squats
10-5-1-1-5-10
Strength 2
Bulgarian Squats
3×10
Strength 3
3×20 banded bridges
Strength 2 and 3 may be done in place of wod
WOD
For Time
50 Russian KBS (62/35)
40 Burpees
30 Box Jumps (24/20)
20 Ring Rows
10min Time cap
Skill
10min EMOM
Odd – 5 HSPU’s
Even- 40 DU’s (no singles, work on DU’s, scale reps if needed)
WOD
4RFT
Run 200m
10 DL (255/145)
25 WBSU (20/14)
Strength
“Heavy Grace”
30 Clean and Jerks (205/145)
7min Time cap
WOD
For time
Row 1000m then,
3 Rounds of…
25 Pull-ups
50 Pushups
75 Air Squats
Strength
“Heavy Grace”
30 Clean and Jerks (205/145)
7min Time cap
WOD
For time
Row 1000m then,
3 Rounds of…
25 Pull-ups
50 Pushups
75 Air Squats
Strength
DL
5-5-5-5-5
WOD
For Time
6 Rounds of…
2 Squat Cleans (185/125)
4 C2B
5 T2B
7 Burpees
Strength
Bench Press
8-5-2-2-2
Get a Heavy 2 set.
WOD
4RFT
15 Push Press (135/95)
100m Farmers carry (50/35)
NO JERKS!
Cashout- 3×12 band tricep Ext.
Strength
Back Squat
20-20-20
Work to the heaviest set u think u can do!
WOD
3 Rounds of
1min OHS (135/95)
1 min pull-ups
1 min of sit-ups
1 min Burpees
1 min rest
Measure= Total Reps
Warm-up
Agility Drills
Skill
400m Run x 4
Rest 1min after every run
WOD
9min AMRAP
7 Clean and Jerks (135/95)
9 Box Jump overs (24/20)
Cashout– 20 Pull-ups
Strength
Squat Snatch
3-3-3-3-3
WOD
2RFT
50 WB (20/14) height (10’/9′)
40 DU’s
30 KBS (62/35)
20 T2B
RX+ 1 Squat Clean after each set (205/145)
20min Time cap
