Wednesday, 26 September 2018

Snatch Balance 
Build to a heavy single 
Power Snatch  
5 x 2 
In Teams 
max cal bike 

Tuesday, 25 September 2018

10 min EMOM 
5 x clean and jerk 
same weight as 3 x clean and jerk 
5 rounds, Every 3 mins 
20 push press 
Max Pull ups 
rest 2 mins after each round 

Monday, 24 September 2018

Strength 
Back squat 
find a 10rm 
Nancy 
5 rounds 
400m run 
15 OH squats

Retest from May 

Saturday, 22 September 2018

8am 
5 rounds, every 3 mins 
50 DU 
10 DB hang clean and jerks 
10 TTB 
9am 
Team WOD 
7min syncro burpees 
rest 5 mins 
Partner clean ladder 
40 cleans 
40 cleans 
40 cleans 
10am 
OHS 
5 X 3  
Snatch high pull + power snatch + snatch 
8 x 1
Snatch Deadlift 
5 x 5 

Friday, 21 September 2018

Partner Nate 
30 min AMRAP 
2 muscle ups 
4 HSPU 
8 KB swings