Warmup
add to warm up - coach led
hang snatch pulls
hang muscle snatch
snatch balance
Strength / Skill
15 minutes on clock
1 hang power snatch + 1 OHS
then,
1 hang squat snatch
WOD
AMRAP 10:
3 overhead squats RX 115/85, RX+ 155/105
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.
Strength / Skill
20 minutes on clock
Power Cleans
9 sets for load:
5-5-3-3-3-1-1-1-1
Touch-and-go reps on the 5s and 3s.
Build to a 1-rep max on the singles.
Rest between sets
Increase load each set
WOD
AMRAP 12:
7 box jumps
14 KB swings
Strength / Skill
8 min emom
odd: 1 hang power snatch + 1 OHS
even: 1 hang squat snatch
each minute perform 1 or more rep - increase load to your wod weight
WOD
21-15-9
Back Squat 155/105
15-12-9
Hspu
then,
10 Hang Squat Snatch 115/85
Strength / Skill
Split Jerk from RIG
build to approx 70% then
5x1
PARTNER WOD
4 rft
alt Row (40/32 cal) - Bike (24/20)
24 push presses (115/85)(rx+ 135/95)
24 box jumps (24/20 in) (rx+30/24)
24 sumo deadlift high pulls (95/65) (rx+ 115/75)
