1.19.18

 

Strength

Snatch complex

every 2 minutes for 8 minutes complete

3 complexes @70%

snatch-ohs-hang snatch-ohs

 

WOD

AMRAP 8

  • 8 hang power cleans 155/105
  • 8 hspu
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1.18.18

 

 

Strength

Push jerk

5×3 @85%

 

WOD

Skill day

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1.17.18

 

WOD

5 rounds- each for time

  • 30 air squats
  • 20/15 calorie row
  • 10 burpees over the rower
  • Rest 3 minutes
  • each round is at max effort
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1.16.18

 

Strength

Back squat

  • 5RM

WOD

4 RFT

  • 15 deadlifts 225/135
  • 15 ring dips
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1.15.18

 

Strength

Cleans (not power)

4X5 @75-80%

WOD

3RFT

  • 50 double unders
  • 15 toes to bar
  • 10 snatches 115/85
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1.12.18

 

Strength

Snatch (not power)

4X5 @70-75%

WOD

EMOM 20

  • Odd minutes-250m sprint
  • Even minutes-12 dumbbell ground to overhead 50/35
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1.11.18

 

 

Strength

Push jerk

5×4 @80%

 

WOD

Skill day

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