Warm up- 3 Sets 300m Run or Row 15 Banded or BB Good Mornings 5 Snatch Grip Push Press + 10 BB OHS 15 Hollow Rocks Skill- 3 Sets @ 80% of 1RM Snatch Snatch Grip Push Press + 2 OHS (Pause at bottom) Then: 5 Sets Hang Snatch (Above knee) + Snatch *70% x […]
Warm up- 5 Min EMOM :50 EZ Row/bike/ski :10 Hard 3 Sets 20 Bradford Press (light) 25 ft OH KB Carry 25ft KB Farmer Carry :30 Hands on box shoulder press Skill- Strict Press 1×5 @ 65% 1×5 @ 75% 1xME @ 85% *5 Strict or Weighted Pull ups after each set WOD- For Time: 50 […]
Warm Up- 3 sets 15/12 Cals 10 Good Mornings 10 BS with an Emtpy BB 5 Strict Pull ups 5 Clapping Push ups 15 sit ups Skill- 25-30 mins Dealift 5×1 @ 80% Back Squat 5×3 @ 80% *All reps should be the same weight WOD- 10 Min AMRAP 10 Deadlift 185/125 20 Wall Balls […]
Warm up- 400m Run or 500m Row 3 Sets 3 KB Snatch 3 Windmills 3 Cossack Thrusters Spend a few minutes with an empty BB -Snatch Balance -OHS -High Hang Snatch Skill- Snatch 3-2-1-1-1 *Use heaviest weight possible for each set Example. 1×3 @ 85% 1×2 @ slightly above 85% 3×1 @ 90% or more […]
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