WOD

Tuesday, October 16, 2018- Week Three- Day Two

Push Press: 4×3.

Push Jerk: Work up to a heavy double. Once you hit a heavy double, hit two heavy singles. 

Clean Pull + Power Clean to 1/4 squat+ Power Clean to half squat+ Jerk (1+1+1+1) x 5 working sets. 

Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 3×3. Heavy, but keep the speed on the bar. 

3 Sets:

KB Goblet Hold Step Ups x 20

KB Side Bends x 20 each side

Monday, October 15, 2018- Week Three- Day One

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3

SN PP + Pause OHS+ OHS: (3+1+1) x5

Snatch Lift off to 1” off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets)

In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)

Pause Front Squat + 1 1/4 FS + FS (1+1+1)x5

Wednesday, October 10, 2018- Week Two- Day Three

Snatch deadlift to 1 inch off floor + snatch (2+1)x 5 sets.

*Deadlift to one inch off the floor, place bar back down. Deadlift again to one inch off the floor and then go straight into your snatch from there. 

Clean deadlift to mid knee + clean + jerk : (1+1+1)x 4. Place bar back down after the deadlift to the knee. 

Box squats: 5,3,1,5,3,1,10,10. try and get heavier than last week. 

In between box squat sets do deadbug holds for 45 seconds and 10 ring push ups or regular push ups.