WODs for the Week 2/5/18

Hope you all survived 18.2!

Monday

Strength: Deadlift Every 1:30 for 12 (8 Sets) Deadlift x 6 @ 60% of 1RM

Conditioning: 4 Rounds for Time 12 Hang Cleans (95/65) 12 Burpee Box Jump

Accessory: 2 Rounds (Not For Time) 15 Hammer Curl / Arm 15-20 Band Face Pull 15-20 Tricep Pushdown

Tuesday

Strength: 1) Split Jerk 5 minute EMOM Drop to split x4 Click for demo: https://youtu.be/wt7gv6lddeY

(Start with empty barbell and increase weight each set if needed (This is a footwork drill so heavy weight is not needed)

2) Every 1:30 for 9 minutes (6 sets) Behind the Neck Press in Split Position x5 (3 count hold at the top on last rep) Click Link for Demo (https://youtu.be/wt7gv6lddeY) Increase weight each set only if you are comfortable with the movement

Points of Emphasis: -Upright Torso (Shoulder in line with hip) -Soft back knee (Adjust as needed to acheive upright torso) -Front knee in line with toe

Conditioning: 9 Minute AMRAP 7 Power Snatch (115/75) ADV (135/95) MOD (75/55 or less) 14 Hand Stand Push Ups 21 Air Squats

Wednesday

Strength: Snatch Every 1:30 for 12 Minutes (8 Sets) 1+ 1 (1st and 2nd Pull + 1 Snatch) 2 sets @ 55% 2 sets @ 65% 2 sets @ 75% 2 sets @ 80%

Conditioning: For Time 30 Power Snatches (115/75) ADV (135/95)

Accessory: 9 Minute EMOM 30 ON / 30 OFF 1. Jumping Air Squat 2. Reverse Lunge (Feet Elevated) (1 or 2 Plates) 3. Russian KB Swing

Thursday

Strength: 10 Minute EMOM Back Squat

Conditioning: Teams of 2 (1 works, 1 rests) 20 Minute Ladder 10 Wall Balls 10 KB Swings 10 Calorie Row 15... 15... 15... 20... etc...

Accessory: 2 Rounds Side Plank (R) x 40 Seconds Hand Stand Hold x 30 Seconds Side Plank (L) x 40 Seconds High to Low Plank x 30 Seconds Rest 1 Minute

Friday

>>18.3<<

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