A.1 Pendlay Barbell Row- 8, 8, 8, 8
A.2
5 Rounds
12 Hang Power Cleans #95/#65
9 Thrusters #95/#65
6 Power Snatch #95/#65
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A.1 Back Squat 10, 10, 10
A.2
5 Rounds
Row 300M
20 Push Ups
6 OH Squats #135/#95
A.3
1 Minute Weighted Plank-AHAP
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A.1 Split Jerks – Work Up to a Heavy Single
**Work on split depth and foot work with no bar then with an empty bar before moving up in weight.
A.2
1 Power Snatch #155/#105
5 Rounds of Cindy
2 Power Snatch
4 Rounds of Cindy
3 Power Snatch
3 Rounds of Cindy
4 Power Snatch
2 Rounds of Cindy
5 Power Snatch
1 Round of Cindy
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A.1 Back Squat 10, 10, 10
A.2
125 Reps
Max Unbroken KB Swings
Wall Balls #30/#20
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A.1
5 x 2 Clean & Jerk- Squat
5 x 2 Snatch- Squat
A.2
EMOM x 12 Run 200M
If you don’t finish a run under a minute then skip a round and start again with the next round.
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A.1
5 Power Snatch OTM x 5 @80% of new 1RM
A.2
Partner WOD
50-40-30-20-10
Wall Balls #30/#20
Power Cleans #135/#95
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A.1 Press – Week #3 of Wendler
5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%
A.2
Tosh Sprints-Row if weather is not cooperating
3 Rounds
Run 200M
Rest Equal Time
Run 400M
Rest Equal Time
Run 600M
Rest Equal Time
A.3
4 x 10 GHDSU
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