Workout 2
For quality
2 sets for quality, not for time :
9-6-3 reps of :
sandbag over shoulder / heavy double db snatches
18-12-6 reps
toes to bars
rest 1:1 bwn

Keep 80% effort on todays metcons, we had rough day yesterday so dont want to burn yourself too much.

Sandbag over shoulder movement, iift the back against our abs, the focus on stronght hip extension to get
that bag over shoulder, of course helping a bit with your hands.
On toes to bars try to get longer sets and rest enough bwn reps to get that "big set"

5 rounds
3 front squats 80%, 1RM
30 shoulder taps

option 1
40 DU's
7 HSPU
7 Butterfly pull up
14 air squat

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option 2
40s. DU practice
3-5 HSPU
3-5 kipping pull up
14 air squat

Strength

Deadlift

Build up to a 12RM

Accessory

3 sets of

10 hanging leg raise or strict toes to bar
10 single legged deadlift

Workout

20 russian swings
10 press ups
20 russian swings
9 press ups
20 russian swings
8 press ups

keep going until you get to 1 press up

For time:

• 100 burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Power Snatch + Snatch

2 x (2+1) x 70%, 3 x (2+1) x 75% (% power snatch)

Jerk (Blocks or Rig)

5 x 3 x 75%

Clean pull

5 x 5 x 93%

Back Squat

1 x 6 x 65%, 1 x 6 x 70%, 1 x 6 x 75%, 2 x 5 x 80%

Ulkoilua 60 min + mobility 30 min

3 Rounds
3min AMRAP
15+15 one arm db deadlift
10+10 one arm db thruster
2min REST

3 - Postion Snatch ( high hang - hang - floor)

2 x (1+1+) x 65%, 3 x (1+1+1) x 70%

Snatch Pull

2 x 7 x 90%, 3 x 5 x 90%

Snatch Grip Push Press

3 x 5 x 70%, 2 x 5 x 75%

Good Morning

3 x 8 x 25% (% of back squat)

3 sets:

15 reverse hyper
15 Sit ups

Warm up
3 rounds
10/8 cal bike or row or 200m run
10 passthroughs
10 air squats
10 DB press

Barbell warm up

Spend 10:00 warming up front squats, thrusters and clusters.

WOD
For Time:
3 Rounds:
15 Front Squats 95/65
25 Double-Unders

1,000m/800m Row or 800m run

3 Rounds:
12 Thrusters
25 Double-Unders

1,000m/800m Row or 800m run

3 Rounds:
9 Hang Clusters
25 Double-Unders