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10 min handstand practice

STRENGTH:

Deadlift  3×2, 2×1 building in weight

5min AMRAP TGU (53/35#)

 

WOD

Shuttle run 3:00

Row 3:00

Lunge 2:00

× 3 rounds

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2 rep max tng snatch

2 rep max tng clean and jerk

5×4 back squat (volume work not too heavy)

 

WOD:

3 sets of 9min Amraps with 5min rest between sets

8 dbl kb clean and jerks 53/35#

30 dbl unders

200 foot farmers carry 70/50#

8 burpee box jumps 24/20

8 kb snatch 53/35#

400m run

 

Team Saturday

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Teams of 2

2 rep max squat snatch (6 min)

2 rep max Clean and Jerk (6 min)

*in 12min ech athlete needs to establish a 2 rep max touch and go squat snatch and clean and jerk

WOD:

3 rounds for time

16 clean and jerk 135/95#

60 dbl unders

16 burpee box jumps 24/20

16 kb/db snatch 53/35#

400m run

*1 athlete working at a time, broken up however you want but the run will be done together

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STRENGTH:

3 supersets of the following with 90sec rest between movements

 

Strict press x6 reps building in weight

Pendlay row x6 reps building in weight

WEIGHT LIFTING:

5min Amrap power snatch @ 70%

Do 1 unbroken, then 2 unbroken, then 3 unbroken, then back to 1 and repeat this sequence for the 5 min

 

WOD:

50 Cal on rower

40 t2b

30 thrusters 115/75#

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1)  Clean complex x 2 (@50% 1rm clean, deadlift-hang clean-front squat)

Immediately do 5 box jumps (ech round try to increase height of jump)

Do 3 total sets Of the above movements

2)  Speed bench press

6×3 @ 65% fast as possible

 

3) Superset the following for 3 rounds

12 clapping push ups

12 weighted pull ups

12 cuban press (youtube it)

 

4) WOD

10 power cleans 135/95#

20 front squats

20 back squats

10 power cleans

5) 3 sets of 120yd shuttle sprint

(40 yard increments)

 

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Snatch Deadlift

3×2, 2×1 heavier than last weel 1sec pause below the knee

Clean high pull

3×2, 2×1 heavier than last week

 

Wod

10 power cleans 135/95#

20 front squats 135/95#

20 back squats 135/95#

10 power cleans 135/95#

 

 

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Handstand work 10min

Front Squat

2×3,2×2 Building

4 Rounds

5 Strict press AHAP

ME Clapping push ups (unbroken)

5 Strict c2b pull ups

8 Hang Power Cleans 155/105#

 

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Handstand Practice 15:00

Deadlift

3×3, 2×2

16TGU/hand 70/53 for time

WOD:

3 rounds

1:00 sled drag (seated)

1:00 dbl unders

1:00 barbell lunges back rack 135/95#

1:00 bar muscle Ups

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Deadlift

3×3, 2×2

3 rounds for time

1:00 Sled drag

1:00 dbl unders

1:00 Step ups

1:00 Hspu

 

CORE:

16 TGU per hand 53/35#

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Build to a tough 2 rep Snatch & Clean and Jerk

Back Squat 5×4 this is volume work dont go too heavy

WOD:

3x9min amraps with 5min between amraps

15 wall balls 20/14

10 pull ups

400m run

10 power snatches 75/55#

10 burpees (no push up)

1600m row