Weightlifting
I. Deadlift
3 sets
1 x 5 reps @ 72%
1 x 3 reps @ 77%
1 x 1 reps @ 82%
Rest = time it takes to change plate
-- Rest 4 mins --
3 sets
1 x 5 reps @ 77%
1 x 3 reps @ 82%
1 x 1 reps @ 87%
Rest 2 mins between sets
-- Rest 4 mins --
3 sets
1 x 5 reps @ 82%
1 x 3 reps @ 87%
1 x 1 reps @ 92%
Rest 3 mins between sets
II. Block Power Snatch
Every 1:30 for 6 mins do:
3 Block Power Snatches, 75% 1RM Power Snatch
-- then --
Every 1:30 for 4:30 do:
2 Block Power Snatches, 80% 1RM Power Snatch
-- then --
Every 1:30 for 4:30 do:
1 Block Power Snatch, 85% 1RM Power Snatch
Please set the blocks 1-2 inches above the knees. These reps are not touch-and-go.
WOD
5 Rounds for Time
7 Bar Facing Burpees
9 Hang Power Snatches
7 Bar Facing Burpees
9 Thrusters
Rest 1 min between each round.
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Goal:
Complete all rounds sub 90 secs- we saw athletes average around the 1 min mark.
Primary objective: Consistency
Secondary objective: Complete sub 90 secs for all rounds
Gymnastics Skill Work
4 rounds for max reps of:
11 Kipping Parallette Handstand Push-ups, 6/3 in
Rest 1:1
9 Strict Handstand Push-ups
Rest 1:1
max rep Handstand Push-ups
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