Friday 1/22

Fitness

Strength 

A. Snatch Grip deadlift + Hang snatch high pull + Hang power snatch (1+1+2) x 5 sets building each set 

Wod 

8 minute amrap 

2 squat clean thrusters (75/55)

2 Pull ups/ring rows 

4

4

6

6...

...

….

Performance

Strength

A. Hang snatch high pull + Hang power snatch + OHS  (1+2+3) x 5 sets building each set

 

Wod

8 minute amrap 

2 squat clean thrusters (95/65)

2 CTB pull ups 

4

4

6

6...

...

….

Zone 

Skill 

A1. Russian Twists- 40 reps x 4 sets

A2. DB bent over row - 10 per arm x 4 sets 

A3. Tuck ups - 20 reps x 4 sets 

Wod 

8 minute amrap 

2 DB Thrusters 

2 ring rows

4

4

6

6...

...

….