DATE – Sunday – STRENGTH

 

Warm-up/Mobility

 

Snatch prep

 

WOD A) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70%

Rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat.

 

WOD B)

 

1) Snatch Balance 4×3

2) Snatch Pull 4×3

*Alternate, rest 45-60 secs

 

 

DATE – Sunday – WOD

 

Warm-up/Mobility

 

C&J prep

 

WOD A) 12 mins to build to a heavy Clean & Jerk – any style

 

WOD B) “2 Minute Defense”

 

1 Power Clean 135/95lb

3 Hang Cleans

2 Push Jerks

100m Sprint

*Complete 5 Cycles, rest 2 mins and repeat

 

WOD C)

 

Barbell Row 3×10 (Supinated)

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