A)tempo snatch pulls (barbell only)
10sec. Hold At each position/10sec to get to each position (3 reps)
B)Power Clean to Push Press 10x1
C)pause front squats 4x5 60-75%
D)back squats (no pause)4x5 60-75%
1min of squat cleans 135/95
1min pull ups (those close to muscle ups practice your kip)
High box squats 5x6
Bench press 5x6 @60-80%
Bent over row with barbell 5x6
B)400m run buy in then.....
5 rounds of
10 DB snatches 50/35
........cash out 100 sit ups
Snatch 5x3 light work speed and technique up to 65%
B)Linna's Bday wod.
Team of 2. 1 works at time to complete
4 rounds of
6 full clean each at 155/105 then combine to...
31 burpees over bar
Cash out combine to an 86 cal row.
Incline bench press 5x6
B)Mandi's bday wod
80 Double Unders buy in (150 singles) then....
4 rounds of.....
8 deadlifts 225/155
37 wall balls 20/14
......after 4 rounds cash out 80 double unders.
Light snatches 4x3 no more than 65%
B)1 Jerk drive to 1 Jerk 4x3
3 power snatches
3 snatch balances
3 OH squats
15 OH squats 115/75
30 toes to bar
45 HR push ups
60 walking lunges.
Max out Saturday.
Pick a lift you didn't get to during the week and do volume or max out that lift. If you need assistance determining a proper Lyft please consult the coach.
team of two 1 works at a time
Min 1 "cindy". (Strict as possible)
Min 2 burpee Box jump overs
Min 3 sumo deadlift high pull 75/45
Min 4 rest
4pm Bar B Que