2.6.17 - 2.11.17

Monday     

Before wod

Work to heaviest complex 2 Hang snatch+2 snatch balance

After wod

4x15 DB Bench press, pause at bottom of each rep explode to top

Tuesday

Before wod

Work to heaviest 3 rep hang power clean

2xME at 85% of 3 RM

Wed

Before wod

EMOM

Min 1 3 MU

Min 2 5 HSPU

Min 3 8 pistols

After wod

4 sets

5 min to run 400m

15 burpees

20 C2B in 3 sets of 5,5,5,5 little to no rest between sets

Thursday

Before wod

EMOM 8 min

Min 1 10 Hang power snatch 95/65

Min 2 15 Cals bike

Work to heaviest complex

2 Pause Snatch+1 high Hang snatch

Friday

EMOM 16 min 30 sec on/30 sec off

Min 1 BS @ BW

Min 2 Wall balls 30/20

Min 3 Split Lunges Explosive

Min 4 rest

3 rds

6 min AMRAP

Row 400m

20 stone to shoulder

Row 400m

Rest 2 min between rounds

 

Saturday

E5min for 15 min:

15 Snatch 95/65

15 Cal Row

Rest 5 min

E5min for 15 min

15 Clean and jerk 135/95

15 Cal Row