Wednesday
STRENGTH 10×2 Snatch Grip Deadlift 5×10 Good Mornings 5×10 (alternating) one-legged deadlifts (65/45#) WOD 10 Rounds for time (all reps done without ever dropping the bar, if lifter fails to maintain a grip on the bar, the round does not count) 1 Deadlift 1 Power clean 1 Front Squat 1 Push Jerk (then put bar ...
Tuesday
Strength 7×1 Hang Snatch – heaviest possible, rest 60 sec. 5×2 3-stop Snatch pulls - heaviest possible, rest 60 sec. 5×3 Tempo HBBS @ 80% – rest 60 sec. * HBBS Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up WOD 4 rounds for time: Run 400m 5 burpee pull-ups ...
Monday
STRENGTH 1) Every 40 seconds for 4 minutes: 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% *Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip. 2) Every 40 seconds for ...
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