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Saturday 5 May

Warm Up

Coaches Choice

 

7am 

10 Mins individual warm up

 

Skill introduction

Rope Climbs 10 mins

 

A)  Snatch 

Alt on the Min x 14

Even: :30 Bar Muscle ups 

Odd: 3-3-2-2-1-1-1 (Squat Snatch)

*slow build on the snatch

 

B) AMPRAP 10

50 Lateral Burpees

100 Double Unders

30 Squat Clean Thrusters 115/80

*5 MIN rest then into part C

 

C)  4 Rounds for time

30 Power Snatches (75/55)

30 Wall Balls

30 Cal Row

 

D) Accessory Cool down

5 Sets

10 Bench Press (athlete picks load; increase loads during each set)

15 Romanian Deadlifts (50% of back squat and increase loads across sets)

20 Close Grip dumbbell floor press

25 Banded Good mornings

*rest 2 mins b/w sets

 

9am WOD 

A) Snatch 

Alt on the Min x 14

Even: :30 Ring Dips 

Odd: 3-3-2-2-1-1-1 (Squat Snatch)

*slow build on the snatch

 

B) For Time

3 ROUNDS (6 mins per round with 2 mins rest)

AMRAP 3: Cal Row/Bike

AMRAP 2: Power Snatch 95/65

AMRAP 1: Pull ups

Rest 2 mins



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