2020-06-14
Monday
strength:
3 position snatch- (floor, knee, hip) working to heavy for complex
Back squat 3×4
WOD
5min ME Bike Cals
-Rest exactly 2 mins
1 Max Effort Set WB
* Score is Cals + WB
Tuesday
strength: Emom x 12 min alt movements 3 Push press 5-10 Pull ups weighted as able
WOD
4 rounds
4 power clean
4 front squat
4 S2OH
(This should be heavy ~80% S2OH max, Rx is 205/145)
Wednesday
strength:
| Front squat 5×3 @ 80-85% |
| 10 minutes of skill practice of your choice |
WOD
12 min amrap
50 du
30 sit-ups
10 plate burpees
Thursday
strength:
| 15 min to find heavy – clean + clean + jerk |
| * unbroken set of ring dips between each set of cleans |
WOD
Every 4 mins x 4 rounds
In 2mins
15 box jumps
15 kbs
ME wall walks
-rest 2 min
Friday
strength: bench work to heavy near maximal single
WOD
15 min amrap
10 pull-ups
25’ walking lunge w/1 db
20 alt db hang c&j
25’ WL w/1 db