2021-08-30

Monday-

Back Squat:

  3×8 @ 70%

Hang snatch + snatch:

 5×1 @ 60%, 3×1 @ 70%, 1×1 @ 80%.

For Time:

  Four rounds of 400 m run

  Rest 2:00 min between efforts

  Record total time and best effort

   *Each should be max effort.  Don’t hurt yourself but go hard.

Tuesday-

Snatch Pulls:

  5×3 @ 80, 90, 100, 110, 120% of Snatch Max

Clean Pulls:

  6×2 @ 70, 80, 90, 100, 110, 120% of Clean max

Karen

  150 wall balls for time

Wednesday-

Hang Clean + Clean + FS + Jerk:

  5×1 @ 60%, 3×1 @ 70%, 1×1 @ 80% (of C&J Max)

“Thank you 316” or the Subash Special

Partner WOD for time:

  ***Buy in 400 m run***

  50 reps of:

   KB swings

    Push ups

    Burpee box jump overs

    Sit ups

    Air Squats

  ***Buy out 400 m run***

    *Run the 400’s together and split the reps

This will be Subash’s final day at 316 before he moves to Jacksonville, FL.  Stop by and send him off 316 style.

Thursday- 

High Volume Pulling:

  Accumulate 80 Ring Rows w/slow negative

High Volume Pushing:

  Accumulate 60 empty bar strict press w/slow negative

Every 2 min for 16 min:

  1 Bear Complex (heavy)

  Run 200 m

Friday-

Split Jerk:

  10×1 @ 80-85% (aim for Perfect Reps)

Isabel

  30 snatches for time(135/95)

    *if you can’t do the RX weight, pick a weight that is heavy enough for tough singles