2021-09-13

Monday-

Back Squat

  3×12 @ 70%

5 rounds

  Run 400m

  15 HSPU

Tuesday-

Snatch Pull + Power Snatch

   4×2 increasing (Sn pull, p snatch, sn pull, p snatch)

Clean Pull + Power Clean

  4×2 increasing (cl pull, p cln, cl pull, p cln)

** try to make the power snatch/cleans feel like the pulls.

Every 2:00 for 12 minutes

  12 T2B

  ME row

Rest 3:00

Every 2:00 for 12 minutes

  10 cal bike

  ME Devils press

Wednesday-

Split Jerk

  8 singles at 80-85%

   *4 second pause in the catch to make you own the split position

25-20-15-10-5

  Wall Balls

  Barbell Push Press

Thursday-

Snatch

  10 singles at 80%+

  *If it feels good today, work to a max

For time:

  100 kb swings

  80 situps

  60 pushups

  40 goblet squats

  20 burpees

Friday-

High Volume Pulling:

  Accumulate 80 Ring Rows w/slow negative

High Volume Pushing:

  Accumulate 60 empty bar strict press w/slow negative

Parnter WOD- One works/one bikes or rows

10 slam balls

10 lunges

10 db snatches