03.20.2024

Strength
Skill Transfer
4 sets 
snatch press from the receiving position x 2 reps
tall snatch x 1 rep  https://youtu.be/UpDy-VNnUuo
rest 20-30 seconds
**try heavier than last week**

If sots press is difficult, try this modification  https://youtu.be/2Uo0XZF8afk

A. Slow pull snatch x 6 sets
set 1- 2 reps @ 65%
set 2- 2 reps @ 70%
set 3- 2 reps @ 75%
set 4- 1 rep @ 80%
set 5- 1 reps @80+%
set 6- 1 rep @ 80+%

B. snatch pulls 
6 sets of 2 reps
set 1-2 @ 90%
set 3-4 @ 95%
set 5-6 @ 100% 

WOD
"Half Open"
10:00 AMRAP
4 DB thrusters 50/35  35/20
6 TTB
24 DUs

03.19.2024

Strength
Part A
Front Squats
5 sets of 3 reps @ 70%

Part B
Push Press
6 sets of 1 rep @ 85%

WOD
"Power Move"
Time Cap 10:00
24 power cleans 115/75  95/65  75/55
12 devil's press 50/35  35/20
18 power cleans
9 devil's press
12 power cleans
6 devil's press

03.18.2024

Strength
Deadlifts -explosive reps
8 sets of 3 reps @60%
*this is 90% of your max

Accessories
3 sets
A.  banded lat pull downs x 30 reps
B.  barbell bench press 8 reps @ 20X1 at RPE of 6/10

WOD
"I Wrote the Book"
Every 3:00 for 6 sets (3 each)
station one- 400m row
station two- 24/18 cals bike

03.16.2024

24.3 Open

03.15.2024

Primer
2 sets
20 banded lat pull downs
5 air squats + 20 second deep squat hold
5 muscle cleans 


WOD
"Tracks"
24:00 EMOM
min 1- 10 wall balls  30/20  20/14
min 2- 5 bar facing burpees + 5 power cleans 95/65  75/55
min 3- 10 TTB or hanging leg raises

03.14.2024

Strength
Slow Pull Clean + Jerk x 8 sets
set 1-2 @70% for 2 reps
set 3-4 @75% for 2 reps
set 5-6 @80% for 1 rep
set 7-8 @82% for 1 rep

WOD
"Looking Back"
21-15-9
box jumps 24/20"
12-9-6
clean & jerks  135/95  115/75  95/65

03.13.2024

Strength
back squats
5 sets of 5 reps
set 1- 70%
set 2- 74%
set 3- 78%
sets 4-5 @78+%


WOD
"Moving Forward"- not for time
1-2-3-4 Turkish get ups each side 50/35  35/20
2-4-6-8 Single arm devil's press each side 50/35  35/20
4-8-12-16 dual DB deadlifts 50/35  35/20
4-8-12-16 V-Ups