WOD

Monday, September 17, 2018- Week seven- Day One

Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Snatch Strict Press Behind Neck+ Snatch Drop: (3+3+3+3) x 3

Snatch Pull + Snatch + Snatch Balance  (1+2+1) x 3, (1+1+1) x 2

Power Clean + Push Jerk (2+2) x 4

*stay light and work speed and precision.

Pause Back Squat: 6,4,2,6,4,2. Pause for 1 second at the bottom. 

Friday, September 14, 2018- Week Six- Day Five

*Hang in there.. these will be the last week of these for a while!

Pause Tempo Snatches: 5 singles 

*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). 

SLOW Tempo Snatches: 3×3

*take 10 seconds to get up to the “down” position and then snatch. 

Power Snatch: 3,3,3,2,2,2,1,1

*put all that position work to the test! 

Jerk Supports: 5×3 As heavy as possible. If you don’t have access to the necessary equipment, do 3 seconds of 60 handstand holds.

Snatch Deficit Deadlift: 4×3 @ 95% of best snatch

Wednesday, September 12, 2018- Week Six- Day Three

3 sets:

Single Arm KB Windmill x 6 each arm

2 arm DB OH Carry x 100’

Goblet Squat Hold x 30 seconds (53#/70)

3 sets:

1 1/4 Front Squats x 3

DB Incline Bench x 10

Barbell Hip Bridge with resistance band around knees (below knee) x 10

3 sets:

L-sit hanging from bar x 30 seconds

Ring Support x 45-60 seconds. accumulation is fine. 

Side Plank x 30 sec straight into 20 kb side bends

Tuesday,September 11, 2018- Week Six- Day Two

Muscle Clean + Strict Press+ Close Grip OHS+Squat Jerk (3+3+3+3) x 3

Pause Clean Deadlift to Mid Knee + Clean Pull From the Floor+ Clean + Jerk x 5 working sets

Clean Pull: 4×3 @ 100% of best clean

Pull ups with 2 second pause at the top: 3x 5-10reps

DB Hammer Curls into DB Strict Press into DB Tricep Curls x 10 at each position

Weighted Hip Extensions with 3 second pause at the top: 3×10