Skill Work
2 sn deadlift + 1 hang snatch
put barbell down then,
1 snatch
(add load to moderate heavy
10 sec scap pull/pu prep
WOD
5RFT
12 Wall Balls 20/14
9 Pull Ups
6 Snatches 115/85
Saturday 12/5/2020
Saturday Partner WOD
3 person teams
2 wods - 18 min each - 4 min transition
WOD 1: 18 min amrap
5 Deadlifts (275/185 lb)
7 Box Jumps (24/20 in)
9 Push-Ups
Row max calories
A1 Completes 1 full rd
A2 Rows for calories
A3 rest
SWITCH
WOD 2: 18 min amrap
5 Wall Ball (20/14 lb)
3 HSPU
1 Power Clean (225/155 lb)
Erg max calories
A1 Completes 1 full rd
A2 Erg for calories
A3 rest
SWITCH
Friday 12/4/2020
Skill/Progression
Squat Complex
FS 3x3
BS 3x2
WOD
Top of each minute 5 burpee bar jump over then do as many back squats as you can until the top of the next minute
50 Back Squat 115/75
then,
50 push-ups
Thursday 12/3/2020
Strength / Skill
Clean
Build to approx 70% and then 7x1
WOD
12-9-6-3
Power Clean
T2B
Cal Bike +3
115/85x
135/95
155/105
175/125