10.31.2023

Strength- take 15:00
Snatch complex- build to a heavy complex for today
snatch + hang snatch + overhead squat
*compare to 10/19
 
WOD
"Hang Time"
7 rounds for time
14 cals row
7 hang power snatch 75/55  45/35

10.19.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
Snatch Complex
Take 10:00 to build to a heavy complex of
snatch + hang snatch + overhead squat
then
pick one of the three movements and complete a 4:00 EMOM
3 reps of your movement at 60% of today's heavy complex load


WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75  95/65  75/55

06.29.2022

Warm up
2 sets  
Run 200m
Barbell Kang squats x 10 reps
Barbell Clean grip RDLs x 10 repsBarbell muscle cleans x 10 reps


Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions




Strength
find your heavy clean
15:00 EMOM Waves
min 1- 60%
min 2- 65%
min 3- 70%
min 4- rest
min 5- 65%
min 6- 70%
min 7- 75%
min 8- rest
min 9- 70%
min 10- 75%
min 11- 80%
min 12-15 rest and then build load from here





"Air Force"
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the WOD, before continuing the Barbell work. Athlete may move to the next Barbell skill once they complete all 20 reps of the previous Barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 Burpees.

Score is the time on the clock when the last Front Squat is completed.

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the W