Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets
WOD
"Wilson"
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats 95#/65#
50 Double Unders
WOD
"Backstreet Boys"
2 Rounds For Time:
100 Double Unders
25 Overhead Squats 95#/65#
100 Double Unders
25 Toes to Bar
Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 min between rounds-
Strength
Build to a heavy Squat Clean + Push Jerk
(10-12 min)
* rest as needed between lifts *
WOD
"Potatoes Au Gratin"
3 sets:
5:00 AMRAP
8 Overhead Squats 95#/65#
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-
Skill Work
15 min to work on one of the following:
* Ring Muscle-ups
* Pull-ups (any style)
* Plate Jumps (building confidence in jumping to new heights by adding plates)
The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.
WOD
"Brand and Andy"
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats 135#/95#
Partner 2: 6 Box Jumps 30"/24"
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-
Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
