Monday
20 minutes Snatch practice
1 Snatch pull
1 Snatch from pos 2
5×3
Do 1 pull then snatch from Pos 2, drop the weight, re-grip and do 2 more times. That is 1 set.
WOD
For time
30-20-10
DB Hang Power Snatch (Heavy)
Sit-ups
*Switch hands as needed for DB Snatches
Tuesday
BS/FS/OHS/DL/BP
WOD
FOR TIME
Opposing ladder
25-20-15-10-5
5-10-15-20-25
Swing (70/53)
Wall Ball
Wednesday
Track day
EMOTM for 10 min
Even- 45 sec Plank holds
ODD- 45 seconds of Flutter kicks
Partner up
10- 500 meter rows
You row 500 and then your partner rows 500 meters
*Pick a partner that is close to your endurance level. Looking for 1:1
Thursday
20 Min C&J Practice
1 clean pull
1 clean from pos 2
1 Jerk
5×2
Do 1 pull then 1 clean from Pos 2, then jerk, drop the weight, re-grip and do 1 more time. That is 1 set.
WOD
21-15-9
Front squats 135/95
Box Jumps 24/20
40 Double Unders after the set of 21/15 and 9
Friday
Bulgarian Split squats
5-5-5-5-5 (each leg gets 5 reps out front). Increase load
WOD
15-12-9
Thrusters 135/95
Burpees
Saturday
Benchmark Saturday
