Oly:
10 minute E2MOM 4 Touch and Go Power Snatches @70% of 1 RM Power Snatch.
If you’re feeling good feel free to go up, if not, stay at 70%
WOD:
21-15-9
Wall Balls 20#/14#
10 minute E2MOM 4 Touch and Go Power Snatches @70% of 1 RM Power Snatch.
If you’re feeling good feel free to go up, if not, stay at 70%
WOD:
21-15-9
Wall Balls 20#/14#
Warm Up: 400m run --> 10 squat jumps --> 10 plank ups --> 10 sit ups --> 10 back extensions
Skill: Heel Balance Drill
A) Complex: High hang snatch + Snatch; build to heaviest of the day
B) CF Metcon
C) 3 sets of 5 power snatches at 135/95 working on cycling efficiency. Rest as needed.
B) CF Metcon
C) 3 sets of 5 power snatches at 135/95 working on cycling efficiency. Rest as needed.
Skill #1:
Tabata of Double Unders
Note: Sub is attempts or tuck jumps ONLY. NO SINGLES
Skill #2:
2 Strict Weighted Chin Ups every 30 seconds for 6 minutes
Tabata of Double Unders
Note: Sub is attempts or tuck jumps ONLY. NO SINGLES
Skill #2:
2 Strict Weighted Chin Ups every 30 seconds for 6 minutes
A) Strict muscle ups, or strict chest to ring chin ups, and strict ring dips. No assigned volume, Work on these while the class is working on strict pull ups.
Strength:
Back Squat 3 reps @80%
10 min E2MOM
WOD:
400m run
30 Thrusters 115/75#
20 Power Cleans 115/75#
10 Front Squats 115/75#
12 minute time cap
Back Squat 3 reps @80%
10 min E2MOM
WOD:
400m run
30 Thrusters 115/75#
20 Power Cleans 115/75#
10 Front Squats 115/75#
12 minute time cap
A) Back squat 4 sets of 3 at 85%
B) CF Metcon
C) 6min running clock; 30sec each (4rds), nose to wall hs holds, hollow hold, rest.
B) CF Metcon
C) 6min running clock; 30sec each (4rds), nose to wall hs holds, hollow hold, rest.
With a Partner
12 Ball Slams
6 Push Ups
20 Squats (**option to use a DB or KB as a goblet for a more challenging squat :]**)
100m Ball Carry
15 minute AMRAP
12 Ball Slams
6 Push Ups
20 Squats (**option to use a DB or KB as a goblet for a more challenging squat :]**)
100m Ball Carry
15 minute AMRAP