Strength
Snatch Pull + Hang Snatch 5x2
Snatch Complex:
Snatch Pull + Hang Snatch (5x2 @ 75-80%)
- Focus: Speed under the bar and secure catch
Post: 3 sets of 10 Band-resisted Face Pulls
Post Accessory
3 sets
10 Banded Face Pulls
WOD
"Salomon"
For time:
7 Rounds
100m Run
10 Box Jump Overs 20"
Wall Walk
Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)
Strength 1
Split Jerk 4x2
Skill Focus (Split Jerk):
- Split Jerk w/ Pause in Dip & Catch (4x2 @ 50-60%)
- Tall Split Jerk Drill (3 sets of 3 reps)
- Focus: Emphasize footwork precision and upright torso
Strength 2
Tall Jerk 3x3
3 sets
3 Tall Split Jerk
WOD
"9/11"
20:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees
WOD
"Patagonia"
5 Rounds For Time:
5 Bar Muscle Ups
10 Dumbbell Bench Press (50s/35s)
50ft Dumbbell Lunge (50s/35s) (Held any way)
Accessory
Gymnastics - Pressing (Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement
Strength
Deadlift 5-3-1-5-3-1
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing
WOD
“Annie 2.0”
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups
