Feb 11, 2017

a) WARM UP:

Coach’s choice

 

b) Partner WOD:

2 Rounds –

AMRAP 6:

  • 12 KB Swings (53/35) – eye level
  • 12 Med ball Squats (20/14)

-Rest 30 seconds-

AMRAP 6:

  • 250m Row
  • 12 Burpees

-Rest 30 seconds-

Repeat!

** Partners start on 1st AMRAP.  Partner 1 does 12 KBS, while Partner 2 does 12 Med Ball Squats.  When both Partners are done they switch and continue.  When 1st AMRAP is done, Partners rest 30 seconds, and move to 2nd AMRAP; Partner 1 does 250m Row, Partner 2 does 12 Burpees. When 2nd AMRAP ends, Partners rest 30 seconds and go back to 1st AMRAP, etc..
(26 minutes total)

Extra Work:

  • Accumulate 5 minute Plank Hold

 

OLY LIFTING:

Saturday:

Snatch Grip Push Press + Overhead Squat – 5+1 (% of RM) RM 95% 90%
Take 15 mins 2 sets 2 sets
Snatch High Pull + Hang Snatch + Full Snatch (1+1+1) (% of RM) RM 95% 90%
Take 15 mins 2 sets 2 sets

Sunday:

Clean High-Pull + Power Clean + Hang Clean (knee) – 1+1+1 (% of RM) RM 95% 90%
Take 15 mins 3 sets 3 sets
Strict press (single) RM 95% 90%
Take 15 mins 5 reps 5 reps
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