a) WARM UP:
3 Rounds:
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b) SKILL/STRENGTH 1:
E2MOM – 8 Sets of the Complex:
Pausing snatch pull is: 2 sec pause #1 – 3 inches off the floor, into 2 sec pause #2 – Knee-level and into 2 sec pause #3 – Power position, then stand and lower bar to the ground. On the squat snatch, pause in the bottom of the squat (the catch position) for 2 secs. On the overhead squat, same 2 second pause in the bottom.
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c) SKILL/STRENGTH 2:
Pausing Split Jerk Work Part 1 E1.5MOM – Pausing Jerk Drives
Part 2 E1.5MOM – Pausing Split Jerks (2 secs at dip + 2 secs at split jerk catch)
d) STRENGTH 3: BACK SQUAT 10 – 8 – 6 Repetitions (Week 2 of 4) – 3% Increase from Last Week on each Set
Rest as needed between sets, but aim not to exceed 3 minutes. |
e) ACCESSORY WORK:
2 Sets, not for time:
Athlete’s choice to build in weight or stay across after the first round. Rest 2:00 between rounds. |
f) POST-WOD RECOVERY:
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