Weapons 3/11/2015 -6/11/2015

Tuesday 3/11/2015

warm up

“warm up for snatches 10mins

A. Snatch Pulls.

B. Muscle Snatch.

C. Power Snatch.

D. Deep Power Snatch.

E. Snatch with a three second pause in the bottom position”

Strength / olly

Snatch

2×2@70%

2×2@75%

2×2@80%

2×1@85%

2×1@90%

Skills

Bar muscle ups 15 mins

C 5×1-3 reps scale as needed

Engine

EMOM for 10 mins

5x Thrusters @ 60kg/40kg

WOD 1

15 mins AMRAP

5 CTB

10 Pistols (5el)

5 T2B

10 box jumps

Accessory work

GHD sit ups

3×20

Friday 6/11/2015

 warm up

“warm up for clean 10mins

A. clean Pulls.

B. Muscle clean

C. Power clean.

D. Deep Power clean.

E. Clean with a three second pause in the bottom position”

Strength / olly

Clean+Jerk

2×2@70%

2×2@75%

2×2@80%

2×1@85%

2×1@90%

Skills 

HSPU 15 mins

Headstand Hold + Concentric +HSPU + Handstand Hold; 6×1@:15+10+:15

rest as needed

Engine

E3MO3M x4

8 deadlifts

4 power cleans

2 jerks @ 70%+ off clean

WOD 1

3 rounds

30kcal row

30 box jumps

30 T2B

Accessory work

YTW 3×20 each no weight