19/02/21

Strength

Snatch
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3-Position Snatch (Mid thigh, below knee, floor)
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%

Skill

20- Turkish Get-ups

WOD

2000 m Row
10- 50 Foot Shuttle-sprints

19/02/20

Strength

Deadlift
Work set:
2 reps @ 85%
Speed Set:
3 x 3 @ 70%

Core

3 rounds|
10- Russian Twists #25 #45
10- Turkish Sit-ups

WOD

For Time:
80 Pull-ups
-Each time you drop from the Bar:
10- Devils Press #35 #50

19/02/15

Strength

-In a 12 min window build up a HS Power-Clean
in preparation for the workout.

WOD

1- Round
12-Pull-ups
16-Box-Jumps
12- Hang-Power-Cleans #105 #155

16- Toes-to-Bar
20-Box-Jumps
8-Hang-Power-Cleans #125 #185

20- Knees-to-elbow
24- Box-Jumps
4- Hang-Power-Cleans #155 #225