Wednesday 12/9

Fitness -

Strength

A. 2 Snatch Grip Deadlift (floor) + 1 Hang snatch pull + 1 Hang power snatch 

x 5 sets building each set 

Wod 

Partner Wod

 3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups

SCALING FOR PARTNER WOD: 

Fitness: kb swings- 53/35

burpee jumping pull ups 

ZONE

kb swings- 35/26 

Burpees 

Performance -

Strength 

A. 2 Snatch pull w/2 sec. pause @knee + 1 power snatch w/ pause @ knee + 1 power snatch 

x 5 sets building each set 

Wod 

Partner wod

3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups

Zone -

Skill 

A1. PVC Good mornings 12 reps x 3 sets 

A2. Tuck ups - 20 reps x 3 sets 

A3. Jump rope- 1 minute x 3 sets 

Wod

Partner Wod 

3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups