Friday, 121914

Tasia 

am:

A. Snatch: High Hang 3RM (hip); build in 15 min 

B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets  (this is the goal. If your snatch balance doesn't like up with these be smart)

C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between 

pm: 

A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU. 

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

pullups 

@ 20 min mark 

2k Row AFAP 

C.  Scap / Shoulder ; Recovery / Pull variations 

Monday, 110314

***ADD ON WARMUP This Week 

2k Row 

25 OHS (barbell)

25 GHD Situps

2 Legless Rope Climbs 

5 free standing hspu 

MONDAY

*those doing ECC WOD

am: 

A. 500m Row x 4-5 @85-90%; rest 3 min between

*wake up body here 

B. Low Hang Snatch up to smooth 3 rep 

C. movement prep for this afternoon

pm: 

ECC

+ 

SqT Cycle Below.

***also those hitting ECC today, be smart with your training next few days. ECC WOD will programmed on Friday this week 

**Those not doing ECC

am: 

A. 20 min clock 

10 min AB

:30 hard (should have good gauge from prior weeks as to what to hold with this)

:30 on easy 

5 min SqT Clean + Split Jerk Singles; every :30 perform Rep  starting at 60-65%

*climb intelligently, speed / technique focus, not climbing to a max 

5 min clock til 20 min mark 

500m Row @90+% effort 

25 GHD Situps

amrap KB Snatch’s alt arms (70/53)

B. 10 x 5 UB ; strict HSPU, AFAP ; have to come off wall after each set of 5 

C. Back SqT - 85% x 1 x 3 sets

pm: 

A. Back SqT - up to 3RM 

*SqT with Bands up to set before you go for 3RM, light bands for all. 

+ 1x3 @95% + 1x3 @90%

B. 

1k Row 

3 rds  of, 

10 Front SqTs 

8 Hang Cleans 

6 Shoulder to overhead 

then, 

10 Muscle Ups

C. Weighted Plank Holds 4 x 1 min holds; ascending in weight 

*proper flexion position is key here

Big Dawgs 185/123

Ninjas 155/108

If one session; just PM

*cyclcal work add in this week

Monday, 102714

am 

A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals 

B. Muscle Snatch x 2 + 2 OHS; build to max with this

C. Snatch - 3x3 @77 , 2x2 @80, 3x1 @83

pm

A. Snatch Balance ; 10 min of Work, Speed Technique is focus here 

B. Back SqT 

	1x5 @70%
1*5	80%
1*2	85%
1*3	90%
1*1	100%

C. Front SqT

1*5	65%
1*4	75%
1*4	80%
1*4	85%

D. AMRAP 10 @ competition pace 

5 bar lateral burpees

10 Thrusters (105/73)

15 C2B Pullups

One Session

A. Snatch work

B. SqTs 

C. AMRAP