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
Thursday 1/6/2021
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
Weds 1/5/2021
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)
Tuesday 1/4/2022
Warmup
on own - 500/400m row for all
coach led - mobility - glides and dynamic exercises that compliment todays wod
pre-skill empty barbell warmup
Strength / Skill
8 min emom
odd: 1 hang power clean + 1 front squat
even: 1 hang squat clean
each minute perform 1 or more rep - increase load to your wod weight
WcG Benchmark
DEATH BY SQUAT CLEAN
20 min death by Squat Clean
min 1 - 1 squat clean
min 2 - 2 squat clean
and so on until you cannot complete all the required squat cleans in that min timeframe. If you can't, then you start over at 1 at the top of the nwexzt minute
ie:
7, 7, 6 (=20)
rx+ 185/125
rx 135/105
mrx/sc 115/85
sc 95/65