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