For Time: Hollow Holds + S2OH

Snatch complex

Athletes will have 12 minutes to build to a heavy single in today’s snatch
complex:

1 Snatch + 2 Hang Snatch

*If athletes reach their heavy single before the day, they should drop to 80% and complete down sets.

WOD

For Time:

Accumulate :30 hollow hold
21 Shoulder to overhead (95/65)
Accumulate :45 Hollow hold
15 Shoulder to overhead
Accumulate :60 Hollow hold
9 Shoulder to overhead
Accumulate :75 Hollow hold

*Athletes may increase the weight to (115/85) if their coach agrees

**8 minute time cap!!


EMOM 10: Front rack holds + Wallballs

Strength: Back squat

Athletes will have 12 minutes to complete the following: 

3 x 6 @ 70%

*If athletes are unsure about what weight to use, they should gauge their weight
as a 6 0r 7 on a scale of 1 to 10.

 

WOD

Every minute on the minute for 10 minutes, alternate between:

EVEN - :30 Front rack hold @ (135/95)
ODD - 15 Wall balls @ (20/14)

*Athletes may increase the weight of the front rack hold to (155/115) if
their coach agrees.

*If athletes increase the weight of the front rack hold
they MUST increase the wall ball reps to 18.


Partner Workout: DB Lunges, HR Push-ups and WB's.

Sumo-deadlift

Athletes will spend 12 minutes building to a daily 6RM sumo-deadlift.

- then -

Perform 2 downsets @ 80% of their 6RM (2x6).

*The focus is keeping the chest up with a deliberate lockout of the hips once the bar passes the knee!

WOD

Partner Workout
19 minute AMRAP

50 ft DB Front rack lunge @ moderate
12 Pause HR push ups
15 Wall balls (20/14)

*Athletes will alternate complete rounds for 19 minutes OR until each
athlete has completed 4 total rounds!