Strength / Skill
emom - 5
2 DL + hshold
emom 5
1 hang snatch + 1 power snatch
WOD
Ladder down
10-1
deadlift 185/125 rx+225/155
hspu
then,
10 Power snatch 115/85 (rx+ 155/105)
then,
50 wb shots
Thursday 1/13/2021
Strength / Skill
Squat Complex
1 front 3 back
build load
wod prep
WOD
12 min
3 Clean and Jerk 135/95 (rx+ 185/125)
6 t2b
9 bike
Wednesday 11/12/2021
Strength / Skill
Strict Press
10,5,3,1,1,1,3,5,10
60,70,80,90,90,90,80,70,60
PARTNER WOD
5 RFT - split evenly
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Tuesday 1/11/2021
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.