Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load
WOD
4RFT
12/10 Calorie Row
6 Power Snatches 115/85 rx+ 155/105
12 push ups
24 Air Squats
Saturday 4/22/2023
PARTNER WOD
3 person partner
90 cal row
75 wall balls
60 Deadlift 135/85, 185/105, 225/155
45 box jumps
30 Bear Complex 95/65 - 115/75,135/85
600m run
30 Bear complex
45 box jumps
60 Deadlifts
75 Wall Balls
90 cal row
Wednesday 4/19/2023
Strength
Bench
10,5,3,1,1,1,3,5,10
ladder up and down from approx 40% to 1RM back down to 40%
PARTNER WOD
Split
100 DU
50 Sit ups
20 bench 70% of todays 1rm
80 DU
40 Sit ups
20 bench
60 DU
30 Sit ups
20 bench
40 DU
20 Sit ups
20 bench
20 DU
10 Sit ups
20 bench
Monday 4/17/23
Skill Work
OLY
3x5 ohs barbell or very light (warm up)
3x3 snatch balance - barbell or very light
3x3 hang squat snatch - light weigh/tech
4x3 cleans (floor)
WOD
12 min amrap
3 squat clean - 70-80%
5 hspu - any style but, unbroken
7 box jump
9 T2R