Week of Jan 19th

 In Sneak Peek

AFFILIATE

 

  1. Hang Power Snatch 3RM
  2. For time: 12-10-8-6-3 reps of:

Power Snatch

Chest to Bar

A.Front Squat 5×5 1 n quarter

B.4 rounds for time:

10 Thruster 95/65#

250m Row

rest 2 min

A.Push Press.Push Jerk; 1.2 x 5 sets

  1. AMRAP 20:

30 Double Under

20 Burpee over bar

10 Deadlift 225/155#

  1. Back Squat heavy 8
  2. 2 sets:

AMRAP 10

20m Lunge w/45/25# OH

10 Toes to bar
rest 5

A.Pull-up 5×5

  1. AMRAP 8:

5 Power Clean

4 S2OH

10 Ring Dip

*Heavy

A.Thrusters heavy 2 from rack

B.2 rounds for time:

1000m Row

50 KBS Russian 73/53#

A.Team of 2:

AMRAP 18:

100 Wall Ball

100 Push-up

 

BASIC/COMP:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
A.Bench Press

3@70%

3@80%

3@90%

of 1RM

B.Ring Push-ups 5×10 @3131

C.Skill

  1. WOD

COMP:

A.Back Squat 4.4.4.4.4.4; rest 90 seconds between sets

  1. 3 position Clean.Jerk 1.1 x 4
  2. Pull-up max reps at 50% of 3RM
  3. House WOD
BASIC:

A.Deadlift

3@70%

3@80%

3@90%

of 1RM

B.Step ups 10 Right; rest 60, 10 left; rest 2:00 x 5 sets

C.Skill

D.WOD
COMP:

A.Push Press max reps @78% x 6 sets

B.Snatch Balance.OHS; 1.2 x 4 sets

C.OTM 8:

Odd: 2 Squat Clean 225/155#

Even: 1-3 unbrken MU

  1. WOD
BASIC:

A.Strict Press

3@70%

3@80%

3@90%

of 1RM

  1. Bent over row 4 x 10

C.Skill

  1. WOD

COMP:

A.Hang Power Clean TnG 8.8.8.8.8

  1. Def Deadlift 4×10
  2. 4 sets AFAP 10 Burpee Box Jumps; rest as needed
  3. WOD
REST BASIC:

A.Back Squat

3@70%

3@80%

3@90%

B.Front Squat 4×10

C.Skill

D.WOD
COMP:

  1. Power Snatch 7.7.7.7.7; rest 2:00 TnG
  2. Front Squat. Thruster; 1.1 x 5
  3. OTM 10:

Odd: 30 sec max DU

Even: 8-10 Unbroken T2B

  1. WOD
BASIC:

SKILL/WOD only

COMP:

SAGL Try Out

Rest

 

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