Strength / Skill
OHS 3x3 pause (light)
Snatch Balance 3x3 (light and FAST)
3x2 Hang Power Snatch 60%-70%
3x2 Hang Squat Snatch 60-80%
Wod Prep
20/10 tabata
kb swing
rig work
Benchmark
Helen
3rft
400m run (weather permitting)
21 kb swing 53/35
12 pull ups
Strength / Skill
A. RIG FRONT SQUAT
4x of 1 pause + 1 dbl bounce + regular
B: Push Press
4x3
WOD
12 Min amrap
3 Cluster
6 T2 Rings
9 Cal Row
rx+135/105
rx 105/85
sc/m 95/65
WOD
12 Min amrap
Strength / Skill
Bench
Dumbell Bench Press
3x12-15
Dumbell Flys
2x8-10
WOD
12 min amrap
3rds - using 2 dbs
6 db step ups 20"
6 db push press
6 cal erg
then,
3rds using 1 db
6 db oh lunge
6 db snatch
8 cal bike
repeat
50/35
Strength / Skill
in stanchion
coach led
3x3 ohs 3 second pause (light weight
3x3 snatch balance
then,
emom 9rds x .45sec ea
1 hang power snatch + 1 hang squat snatch
WB
t2b
WOD
15 min amrap
10 WB
5 T2B
1 Hang Squat Snatch 115/85
