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August 6, 2020

Warm Up: 

2:00 Double-under practice

10 PVC OHS on Wall

60sec Ankle Stretch/side:

30 sec  Chest Stretch/side

5 high hang snatches

5 hang snatch

3 snatch + OHS

5 high hang power clean

5 hang power clean

3 snatch + Front Squat

Strenght: Front squat 

15 minutes to complete

2×4 rep  @ 75%

2×3 @ 85%

2×2 @ 90%

Wod: AMARAP 15'

1  Snatch (70 -40kg)

2 Overhead squat ( 70-40kg)

3 Clean & Jerk ( 70- 40 kg)

40 D.u

August 5, 2020

Warmup

400m run
20 dislocates
5 kips
5 knee raises
500m row

30 m inchworm
10 air squats

STRENGHT:  Back squat 3  set x 10 rep @ 80% 

Wod: AMRAP 10

8 Toes to bar

8 Thrusters ( 50 -30 kg)

rest. 2

AMRAP 10

8 burpees box jump over

8 Thrusters ( 50-30 kg)

August 3, 2020

Warm Up : Dynamics & Mobility

Skill:  Squat Clean

Strenght: Complex ( Clean pull + hang squat clean + clean) x 6 set @ 1 rep Max ( 15 min)

Wod : 4 Rounds For Time

200 m Row

15 Burpees over the box

10 Handstand Push up

5 Bar M.u. or 10 CTB Pull Ups 

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