WODS

Skill Movement Hang Snatch Practice *work from high hang, mid hang, and low hang positions* Metcon “Randy” 75 power snatches (75lbs)

A. Clean & Jerk, 5×1 rep, rest 2min B. 400m row at 90%, x 2, rest 2min + 3rnds for time: 20 Du’s 10 BJ’s (20″)

5-7 sets @ 90-95% effort: 8 Unbroken Thrusters (moderate load) 10 burpees to 12″ target :30 Airdyne Sprint Rest 5-7min

Skill and Performance Based! A. 2 Push Press + 2 Jerk behind Neck + 2 press behind neck in split position; 2 sets B. Power Clean + Front Squat + Clean & Split Jerk; 2 sets C. High Hang Snatch…

STRENGTH A1. Front Squat @30X1, 4-6 reps, x 3; rest :90 A2. Parallel Grip Pull-Ups @31X1, 3-5, x 3; rest :90 B1. Bulgarian Split Squats@ 30X1, 4-6 reps, x 3; rest :90 B2. 10′ Rope Acsents, 2 reps, x 3;…

MetCon: For Time: 200m run 21 Toes to Bar 10 Power Cleans (145/105) 400m run 18 Toes to Bar 10 Power Cleans (145/105) 600m run 15 Toes to Bar 10 Power Cleans (145/105) 800m run 12 Toes to Bar 10…

STRENGTH A1. Clean-Grip Deadlift @ 21×1, 3-4 reps x 3 sets, 90 rest A2. Wtd Dips @ 30×0, 4-6 reps x 3 sets, 90 sec rest B1. Flat Bench DB Press @ 41×1, 6-9 reps x 3 sets, 90 sec…

WOD 5 sets @ 90-95% effort: 10 Tough DB Push Press- must be fast and unbroken 10 Burpees AFAP 100m Sprint Rest 5-7 min (Rest time is based on individual/coach)

SKILL BASED A. 2 Snatch Long Pull + 2 Snatch Push Press + 2 Overhead Squats; 2 sets *very light weight. Focus on lift performance and position.* B. Power Snatch + Overhead Squat + Snatch (2 sec pause in bottom…

STRENGTH A1. Back Squat @30×1, 4-6 reps x 3; rest :90 A2. Ring Row @ 20×0, 15-20 reps x 3; rest :90 B1. Walking DB Lunges, 6-8 reps x 3; rest :90 B2. BB Row @ 31×1, 4-6 reps x…