Strength 1
Snatch 1x1
Snatch: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM
Strength 2
Bent Over Barbell Row 3x8
After the snatch is complete, perform:
3 sets of 8 Bent Over Barbell Row
WOD
"Running Isabel"
5 Rounds For Time:
200ft Run
6 Power Snatches 135#/95#
Strength
Push Jerk 1x1
Build up to a Heavy Push Jerk
12-15 minutes
WOD
“The best attitude is gratitude”
3 sets:
4:00 AMRAP
3 Box Jumps 30"/24"
6/5 Calorie Bike
1 Power Snatch 135#/95#
-rest 2:00 between sets-
At the start of each new AMRAP, start at the top with 3 Box
Strength
Back Squat 6x2
6 sets x 2 Back Squats (80%)
-Every 1:30-
WOD
"Koopa Troopa Beach"
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch 135#/95#
*Score is total time of all 5 sets
**If you cap out on every set you don't get an Rx
Accessory
Bar Muscle Ups: Week 2
Warm-up skill work: The approach - https://bit.ly/405bkAO
- Then -
8-minute EMOM:
Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position
Liberty:
Even Minute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position
WOD
"Hayride"
For Time:
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches 95#/65# (Masters Rx - 65#/45#)
