Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

Snatch Bar Complex:

1. Snatch Grip RDL
2. Pocket Snatch
3. Good Morning
4. Snatch Balance
5. Hang Snatch

Lift:

Snatch – 8×2 – work up to a heavy double for the day, 90-95% of 1RM is a solid target

Snatch Balance – 3×2

OHS – 3×2

*the snatch balance and OHS should progress together, meaning you should be able to add weight to your final snatch balance set before your first OHS set.

Conditioning:

4K bike Ride – if we have more than we can accommodate on the bikes, we’ll do this is a partner, you go I go, 500m at a time.

Warm Up:

PVC

Foam Roll

Lift:

DB RDL – 3×8 (both hands/both legs)

Barbell Push Press – 5×3 cross load with 2-3 warm up sets

WOD:

5 Round for time:

5 C2B pull ups

5 Dead Lifts (225/185)

5 DB Thrusters (55/35)

.2 Curve Run

Finisher:

1K Row or Ski or 2K bike

Saturday WOD:

Warm Up –

PVC

Foam Roll

 

40m EMOM:

Minute 1: 12 calorie CURV run

Minute 2: 15 calorie bike

Minute 3: 10 pull ups

Minute 4: 10 Wall ball shots

Minute 5: 10 box step overs

 

Finisher:

Hollow hold (or rock, your choice) Tabata

Warm Up:

PVC

Foam Roll

10m EMOM:

10 calorie CURv

 

Partner WOD – You Go I Go – 30m AMRAP

3 Deck Cleans (115/85)

9 BURPEES

3 Deck Snatches (115/85)

Partner A does one couplet while Partner B rests, then switch.  AMRAP for 30 minutes

 

Finisher:

6-45-90