10/17 - 10/23
Week 2
Monday
Snatch
2 x 2 reps @75%
2 x 2 reps @80%
Snatch Pull
4 x 3 reps @85%
WOD
2 -4 minute rounds
Air Bike 1,000 meters
Max Rep Double-unders
Rest 2 minutes between rounds
Tuesday
Front Squat
3 x 3 reps @75%
WOD
3 Rounds
Max Rep Bench Press (body weight)
25 Sit-ups
Max Rep Pull-ups
Wednesday
Halting Clean Deadlift + Mid-Hang Clean
2 x 5 reps @70%
Clean Deadlift
5 x 3 reps @100%
Snatch Balance
2 x 3 reps @70%
Jerk
2 x 5 reps @80%
Thursday
3 Cleans + 1 Jerk
2 sets @75%
2 Cleans + 1 Jerk
2 sets @80%
Clean Pull
4 x 3 reps @85%
WOD
3 Rounds For Time & Reps
3 Person Teams
Run 200 Meters
Max Rep Toes To Bar
Max Rep Parallette Deficit Push-ups
Friday
Back Squat
5 x 3 reps @78%
WOD
21-15-9 Rep rounds for time
Wall Balls (20/14)
DB Hang Power Cleans (pick weight)
Saturday
For Time:
Run 400 Meters
Then,
4 Rounds
20 Alternating DB Snatch (Pick weight)
10 L-Pull-ups
Then,
Run 400 Meters
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