WOD 1
MOBILITY:
FRONT RACK/O/H
In 25 Mins:
5×3 Box Squat Clean
*Set to low hang
*Build to weight and complete all sets at the same weight
WOD 2
Open 11.3
5 Min AMRAP of
Squat Clean + Jerk @ 75/50
Score= reps
BARBELL
Power Development Phase – Wk1
Warm – 8Mins (4 mins general/4 mins snatch focus movement)
EMOM10 – Snatch Bear Complex
(1 PS/OHS/BTNPP/OHS)
In 16 Mins build to daily max;
Hang Clean + Split Jerk (2+1)
(hang is above the knee)
(look to make 8 attempts and no, don’t include your warm up reps..)
Barbell WOD
“Grizabel”
Alternate 1 Sqt Snatch / 1 C+J for 30 reps total
Note – Record time to complete, no rep for losing balance/power snatch or clean/stepping forward in the recovery..anything less than great technique)
FHT
A1) BB Deadlift 3111 8 Reps
A2) Seated Sumo Good Mornings 3111 x 8 3 sets
B1) Supinated/behind the neck pull ups x5/8 reps
B2) Banded straight arm pull downs x 10/12 reps
C1) Banded KB Swings x 20
C2) Sorenson Hold x 45s
D1) Wide Grip BB bent over row x10 reps
D2) KB Bent over row x 15 reps
Grind
Chest burn= press up/ iso ladder