Skill Work
Snatch
ohs 5x5 barbell only
snatch balance 3x5 - barbell, add light load
hang squat snatch 3x3 add light load
5x1 power clean
WOD
3 wods - 4 min each
4 min amrap
3 power snatch 115/85, 135/95
6 pull up
2 min transition
4 min amrap
3 power clean 155/105, 185/125
6 t2b
2 min transition
4 min amrap
10 ohs 75/55, 95/65
30 DU
Strength / Skill
Squat Complex
front 5x2
back 5x2
WOD - for time
21 alt DB snatches 50/35
21 box jumps 24/20
42 DU
15 alt DB Snatches
15 Burpees
30 DU
9 alt DB Snatches
9 burpee box Jump over
18 DU
Strength / Skill
Clean + Jerk
20 minutes to work on C&J tech
Benchmark
DT
"5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"
PARTNER WOD
Teams of 4A - 3 wods 9min amrap
Wod 1:
a1, a2 alt row 200/150ea
a3, a4 alt max kb swing / goblet squat
Example:
* rd1: a1 rows 200m while a3 max kbs, (a2/a4 rest), THEN, a2 rows 200m while a4 max kbs (a1/a3 rest)
* rd2: a1 rows 200m while a3 max goblet squats, (a2/a4 rest), THEN, a2 rows 200m while a4 goblet squats (a1/a3 rest)
* alt rd1/rd2 and record max KBS/Goblet squats
Wod 2:
a1, a2 alt ski 150/100ea
a3, a4 alt max t2ring / Box Jumps
Same format as above - record max t2r/box jumps
Wod 3:
a1, a2 alt bike 12/10ea
a3, a4 alt max Squat Clean 60%-70% load
Same format as above - record max Squat Clean
