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#
Accessory
Gymnastics - Pressing (Week 1)
Pressing Test Day:
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push-ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.
Make sure you save these numbers so you can use them throughout the cycle.
WOD
"Going Dark"
For Time:
50/40 Calorie Air Bike
200ft Farmer Carry (70s/50s)
50 Hand Release Push Ups
200ft Farmers Carry (70s/50s)
50/40 Calorie Air Bike
Strength
Jerk Dip + Pause Jerk 3x2
Warm Up: Split Jerk Footwork Drill (3x5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3x2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition
WOD
"All Crossed Up"
For Time:
15 Wall Walks
10 Dumbbell Shoulder to Overhead 70#/50#
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead 70#/50#
30 Crossover Single Unders
30 Toes to Bar
|30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead 70#/50#
Strength 1
Back Squat 1x1
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
Strength 2
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-
WOD
"Throttle Up/Hammer Down"
For Time:
35/28 Calorie Row
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs 24"/20"
@10:00
35/28 Calorie Bike
14 Bar Muscle Ups
24 Burpee Box Jump Overs 24"/20"
