STRENGTH: POWER SNATCH

7X2 (7 SETS OF 2 REPS)
WORK UP TO A HEAVY DOUBLE AND USE THE SAME WEIGHT FOR ALL 7 WORKSETS….

130#

CONDITIONING:

A. 1-2-3-4-5-6-7-8-9-10
POWER SNATCH 115/70
BOX JUMP OVERS 24″/20 ****

WOD:
11:40RX

500m

Alternated breast and free every 2 laps

Squat:
3 x 240
3 x 275
3 x 310

OH Squat:
5 x 95
5 x 115
5 x 125

7 minute AMRAP:

• Burpees

Hehehe so I went for it again. Taking it easy though since there is beginning to be pollen in the air. Here comes a time of the year when I can't train much.

Got 110 and am really satisfied with that considering I was aiming for a 100.

Morning: 50 min
A. 40 min rowing
NB only
7572 m, 2.38.4 / 500 m
128/140
B. 10 min mobility work

Evening: 90 min
1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 40 min
- Progressions
- Butterfly pull up attempts 20 x 1

2.Jacked gymnastics
A. 3 rounds:
10 palm push-ups
10 wrist extensor push-ups
10 palm push-ups with 90' external rotation:
10 radial / Ulnar push-ups

B. 2 rounds:
- 60s max rep 32 inch box assisted strict HSPU
> scaled to 24 inch box / results: 13 reps, 13 reps
- 2 minutes recovery pace row

EMOM 8:
3 tng power clean + push jerk (start around 60-70%, add load if possible)

12 Minute AMRAP

3 Ground to overhead heavy, 75#
9 HSPU on bench
15 Dips
21 OH Luge Steps w/ soccer ball
100M R0w

PreWOD:
- 3X30 (75#) Bench Press/Ring Push Up
135/12 - 155/7 - 165/4

RPU 18/23/26

5 Rounds For Time:
-35 Double Under

-200 Meter Run

Back squat 1 RM

There is no description for this WOD as it is stat.