Pre Wod
2x 400m runs / 3 mins
Strength/Skills
Heaving Snatch Balance
AHAP
Conditioner
1000m row
100 Du's
30 Mu's
100 Du's
1000m Run
Rush Hour
"Jerry"
Run 1.6km
Row 2km
Run 1.6km
"BarBell Club"
Week 7/9
Snatch
60/70/80/85% x2, 90% x1, 80% x2. 85% x2
Clean and Jerk
60/70/80/85% (2+1), 90% (1+1), 80% (2+1), 85% (2+1)
Snatch Pull
95% 3x5
Back Squat
60/70/80/85% 3x3
Press
4x4
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