Strength

Snatch
5 sets of 2
Start week 1 at 77%
Perform your two reps separately (not touch and go)
You may only add 5-10lbs the next week if you successfully make 8 out of 10 of your Snatches

WOD

With a 15min running clock
5min AMRAP
Buy-in: 40 Wallballs 20/14
9 Hang Power Cleans 95/65
25 Double Unders
5min AMRAP
Buy-in: 30 Wallballs 20/14
9 Hang Power Cleans 115/75
25 Double Unders
5min AMRAP
Buy-in: 20 Wallballs 20/14
9 Hang Power Cleans 135/85
25 Double Unders

*Complete the buy-in and with the remaining time get as many reps as possible between the hang power cleans and double unders

Comp HW

Barbell Technique Work
Squat Clean + Jerk
6x2 at 40% of 1RM

Mobility
5min Goblet Squat Hold 35/25
5min each leg, Sampson w/ elbow

Comment

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