7 June 2018
STRENGTH:
Snatch Work
Level 1:
10 Minutes working on Snatches
**Sets of 2 Power Snatch into OH Squat building to a weight that will challenge form, with focus on foot work
Level 2:
EMOM: 9 Minutes
M1, M2, M3: 2 Snatch @ 80%
M4, M5, M6: 2 Snatch @ 85%
M7, M8, M9: 1 @ 90%
WOD:
For Time:
10 Snatch
Run 1 Mile or 1600m Row
10 Snatch
A: 80% of 1 RM or 155/105
Rx: 135/95;
S: 115/80
S2: 95/65
JUNE WEEK 1 CHALLENGE:
AMRAP: 2 Minutes
Max Effort Burpees
CORE/RECOVERY:
Coaches Choice
OPEN GYM (7 p.m. to 8 p.m.):
Barbell Option:
1) 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Complex in 12 Minutes (Climbing)
2) Push Jerk 2,2,2,2
3) Then Supersets of:
Strict Press 5,5,5 with
Bent Over Row
4) Tricep Skull Crushers: 3, 6, 9, 12, 15, 18, 21 (**Build in Rest)
Gymnastics Option:
1) EMOM: 12 Min
Odd: #Strict Ring Dip
Even: # 1-2 Strict Ring Muscle Ups (S: Strict C2B or Pull Up)
2) With 5 Minute Running Clock, Practice as many legless rope climbs as possible. Scale: Max Legless Rope Bites or Traditional Rope Climbs. Focus on Efficient Decent.
3) With 8 Minute Running Clock, Pick 1 and Practice
Backward Roll To support with Band
or
Pull Over on Bar