Strength
8 sets x 4 Power Snatch (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.
WOD
"Formula 1"
12:00 AMRAP
7 Hang Power Cleans 95#/65#
7 Toes to Bar
21 Double Unders
Gymnastics
Take 10-15 min to practice Handstand Push-ups and work on efficiency.
WOD
"Between the Lions"
Every 4:00 (4 sets)
10 Hang Power Cleans 155#/105#
15 Strict Handstand Push-Ups
10 Hang Power Cleans 155#/105#
*Score is slowest set
Strength
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Honeycrisp"
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans 95#/65#
*every 5ft = 1 rep. Handstand walks are Rx+
WOD
"Pablo Picasso"
3 Rounds For Time:
10 Deadlift 225#/155#
5 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean 135#/95#
10 Chest to Bar Pull Ups
-rest 2:00-
60 Shoulder to Overhead 95#/65#
30 Pull Ups
Accessory Work
Optional accessory, pending workout times
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)
