Workout 1: (60:30)* Swings Cleans Press Jerk Long Cycle Snatch OH Lunge *30 seconds each side Workout 2 – (40:20)* Snatch Long Cycle Snatch Romanian Deadlift Snatch Long Cycle Snatch Romanian Deadlift *Start on left then repeat on the R Workout 3 – Complete 3 sets of the following without putting the bell down: 5…
Strength/Skill Every 1:30 for 9 mins do: 3 Chest-to-bar Pull-ups 3 Squat Clean & Jerks, 50% 1RM Then 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back Squats, 95/65 lbs Then 50 Wallballs 20/14 Begin exactly 5 minutes after the first wod and perform 3 burpees…
QUALIFIER WORKOUT 15.2 15.2A – Part 1 (0:00-6:00) 6 Minute AMRAP 1-Rep Max Snatch 15.2B – (6:01-14:00) 8 Minute AMRAP 30 Double Unders 15 Chest-to-Bar Pull-ups 30 Double Unders 15 Toes-to-Bar 15.2A – Part 2 (14:01-20:00) 6 Minute AMRAP 1-Rep Max Snatch Total Time: 20 Minutes For this workout, the clock must start at 0:00 and run up to 20:00. //SPECIAL…
3×20 Straight Leg Romanian Deadlift
Complex 1 – 2x (40:20)
Complex 2 – (40:20)
Swing/Plank Ladder: 10-20-30-30-20-10
Strength/Skill
Strength:
Snatch Practice:
15 Min EMOM 5 snatches each side
Swing Ladder
Deep Six 5x each side
Strength
Bench Press 5-5-5-5-5*
Same as monday still a deload week on the power lifts keep weight to 65%
Then
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Wall Ball, 20/14 lbs
Buyout
Triceps 4 x 12
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Squat Snatch (pop), 60% 1RM
10 Burpee (Bar Facing)s
Then
5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in
Buyout
4 x 15 Banded straight leg GHDs
Workout 3x
