WOD

Monday, April 2, 2018- Week Three- Day One

1. Muscle Snatch  + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 3

2. Pause Snatch Balance: 3,2,2,2,1,1,1 Move up in weight each set. Pause for 3 seconds at the bottom.

3. Pause Snatch: 1×3, 3×2, 3×1. Pause for 3 seconds in the bottom of each snatch.  Work up in weight each set. Try and get a little heavier than last week if it feels and looks good.

4. Pause Front Squat + 1 1/4 Front Squat+ Front Squat: 5 sets

5. 3 sets:

Weighted Back Extensions (not hip extensions!)x10 (use a barbell)

Side Plank Hold x 45 sec each side

Wednesday, March 28, 2018- Week Two- Day Three

1. Power Snatch + Snatch off Blocks: (2+1)x3, (1+1) x3. Move up in weight each set.

2. Power Clean + Jerk: (2+2) x3, (2+1) x 2, (1+1) x 2

3. Pause Back Squat + Back Squat (2+1) x 5 sets.

4. 3 sets:

DB Z Press x 10

DB Hammer Curls x 10

Push ups on rings x 10

Ring Rows x 10

5. 3 sets:

Russian Twists x 30

KB Side Bends x 20 each side

Flutter Kicks x 50

Tuesday, March 27, 2018- Week Two- Day Two

1. Muscle Clean + Tall Jerk + Press In Split (3+3+3) x 3

2. Behind the Neck Jerk: 2×3,2×2,2×1. Work up to a challenging single.

3. Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk + Jerk (1+1+1+!) x 5 sets.  Work up to a medium weight. A Pause jerk is pausing in the split position for 3 seconds.

4. Clean Deadlift at 2” deficit: 3×5

5. 3 sets:

Weighted Sit ups x 25

L-Sit on rings or hanging from bar x 30 sec (accumulating is fine)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes

Monday, March 26, 2018- Week Two- Day One

1. Strict Muscle Snatch + Snatch Grip Strict Press Behind The Neck + Pause OHS (3 sec pause) + Tall Snatch+ Zotts Press: (3+3+2+2+3) x 3

2. Pause Snatch Balance + Pause OHS (2+1) x 3, (1+1) x3. Work up in weight through the 6 sets. Pause for 3 seconds in the bottom of the snatch balance and the overhead squat.

3. Pause Snatch: 2×3, 2×2, 3×1. Pause for 3 seconds in the bottom of each snatch.  Work up in weight each set.

4. Pause Front Squat: 5×3. Choose a medium-medium heavy weight and hit for all 5 sets

5. 3 sets:

Weighted Back Extensions (not hip extensions!)x10 (use a barbell)

Side Plank Hold x 45 sec each side