January 21, 2017

BBG
4 sets of 2 T&G Power Cleans + 2 T&G Full Cleans

Strength/Skill
A) 4 x 5 Clean Pull
B) 4 x 12 HSPU/HSPU Practice

Conditioning
Complete the following with a partner:

Partner A:
1000m Row
20 Pull-ups
20 HR Push-ups

Partner B:
50 Wall Balls
50 Goblet Squats (35/25)
50 Sit-ups

When both partners finish, switch.

Barbell Program
Snatch
1 x 3@70%
1 x 2@80%
1 x 2@90%
1 x 2@95%
1 x 1@95%
1 x 2@95%
1 x 2@90%

Clean & Jerk
1 x 3 + 3@70%
1 x 2 + 2@80%
1 x 2 + 2@90%
1 x 2 + 2@95%
1 x 1 + 1@95%
1 x 2 + 2@95%
1 x 2 + 2@90%

RDL
1 x 3@60%
1 x 2@70%
1 x 2@80%
1 x 2@90%
2 x 2@95%
1 x 2@90%

Posted in Wod-Blog | Leave a comment