WU: Snatch pull unders

 

Oly: TnG Snatches

Work to heavy TnG Snatch triple

*focus on technique, fluid motion, and contact points

 

Cond.  “Amanda” FT

9-7-5

Muscle up

Squat Snatch 

 

 

RX 135/95

S1 95/65, MU on low rings

S2 6545, MU on low rings

 

 

WU:

5 min. handstand practice

 

Strength:

Use 5-6 sets to work up to a medium effort pause strict press then  3×3 with 3 second pause at bottom

 

Cond:

AMRAP 10

1 hang squat clean

50 ft handstand walk

2 hang squat cleans

50 ft handstand walk

3 ha

 

 

RX: 185/125

S1: 135/95, box shoulder taps

S2: 95/65, pushup shoulder taps

WU:

500m row

Run 1 lap

 

Strength/Accessory:

4 rounds

20 bulgarian split squats

6 TGU (3 on each side)

 

Cond: Partner WOD for time

*In groups of 3

300 squat jumps

300 jumping jacks

300 cal. row

Then…

300 synchro russian twists 20/14

WU: BTN STOH complex

10 rounds:

1SP-1PP-1PJ

 

Oly tech:

1) Work on receiving jerk in front rack

2) Work on cycling multiples

 

Cond:

Death by EMOM

2, 4, 6, … STOH

 

RX: 135/95

S1: 115/75

S2: 95/65

WU:

10 Pause sir squats with hip circle

10 tempo ring rows (3 secs)

 

Strength: Front squat

Use 5-6 sets to work up to medium effort pause squat 

then…

3×3 w/ 3 second pause @ bottom

 

Cond: 4 RFT

8 thrusters

12 Bar facing burpees

RX 115/85#

S1 85/65#

S2 65/45#

*Time cap = 12 Min

WU:

Pull-under work

 

Oly:

TNG clean & jerk technique

 

Cond:

"Helen"

400m run

21 KB swings (1.5/1 pood)

15 pull-ups

WU:

50 banded shoulder ext.

Then: 2 rounds

10 BTN presses

10 back squats

 

Strength:

3×3 pause OHS

*3 second pause at bottom

 

Cond: For time:

300 DU

100 DB OH lunge

100 DB snatch

 

RX: DU, 50/35

S1: SU, 35/25

S2: SU, 25/15

Recovery/Open Gym

 

1. Hip circles

 

2. Crossover symmetry

 

3. Open gym

WU:
Row 500m
25 KB swings

Strength:
3×3 pause deadlifts
*3 second pause 1 inch off ground

Cond: Partner WOD FT
Buy in: 60 burpees
Then 4 rounds:
30 wallballs
30 deadlifts
30 cal. row
30 power cleans
Cash out: 60 burpees
*Time cap- 30 minutes

RX: 20/14, 135/95
S1: 14/10, 95/65