Strength / Skill
Clean
8 emom
1 hang shrug + 1 hang high pull + 1 hang power clean
then, 1 pull to knees + 1 squat clean
WOD
20 emom
1 rope climb 18'/15'
3 Squat Clean 70%
5-7 Hspu - strict
7-9 cal Bike
Monday 6/5/2023
Strength / Skill
Snatch
8 emom
1 hang shrug + 1 hang high pull + 1 hang snatch
then, 1 power snatch
WOD
200m run
21 back squat 50% rack
21 ring row
21 push up
250/200m row
15 back squat 60% rack
15 ring row
15 push up
200m run
9 back squat 70% rack
9 ring row
9 push up
250/200m row
6 back squat 80% rack
6 ring row
6 push up
12 Power Snatch (increase load 1,5,9)
Wednesday 5/31/2023
Warmup
coach led snatch skill work
Skill
Snatch drills
5 EMOM - barbell to light weight
3x hang drive/shrug pull + hang drive/high pull - Then, repeat and add snatch
Snatch build
5x1 hang snatch
PARTNER WOD
2partner teams
each Athlete completes the movement in a YGIG fashion and keep moving
14 min amrap
5 hang snatch 95/65 (115/75)
6 box jump 24/20 (30/24)
7/5 ski
8 weighted turkish sit ups
stay technical and controlled with each movement.
Friday 5/26/2023
Strength / Skill
Back Squat
5-5-3-3-1-1-1
singles are pause for 2 sec at bottom - mid heavy not a PR lift
WOD
5 rds:
Run 200
DU 30
Ab mat sit up 15
then,
4rds:
10 ring rows
10 k2e
5 strict hspu