Strength

Snatch High Pull + Power Snatch + Hang Snatch
5 sets of 1 across
Start at 70% of 1RM
Target a 5-10lb increase each week

WOD

5 Rounds
10 Pull-ups
5 Squat Cleans 135/95
80m Sprint

**Every round the barbell will increase by 10lbs for guys and 5lbs for girls
**Ex. For guys the barbell will progress 135/145/155/165/175, for the girls it will progress 95/100/105/110/115
L3: Chest to bar pull-ups, Barbells start at 165/115 and progress the same way.
Guys: 165/175/185/195/205, Girls: 115/120/125/130/135

Comp HW

BPS Day 17
2 sets of 10 Shoulder Tap Push-ups
100 Meters (1 turf lap + 1 length), 3 Sets Each Arm, 1 Minute Rest Between Arms - 1 Arm Farmer's Carry with weight you established an 80-100 meter max during testing.

3 Rounds
20 Cal Assault bike
20m Handstand Walk

Comment

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