Weapons 5/1/16 – 7/1/16

Tuesday 5/1/2016

warm up

Spend 10mins with a foam roller

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

A Work up to a 3rpm max Snatch for the day 15 mins

B Drop weight to 80% of A E2MOM for 12 mins 3rep TNG Snatch

Skills

MU scale and skill as needed every one does 10 baby MU slowly to work transitions. 15 mins

B1 MU 10×1 strict rest as needed

Engine 1

5 mins EMOM 5 back squats @50 1rpm 10 air squats rest 5 mins

Engine 2

5 mins EMOM 5 push press @50 1rpm 10press ups

WOD 1

For time

25 DU

25 Box jumps

25 pull ups

25 AKBS

25 Wall balls

25 DU

Accessory work

GHD sit ups 3×20

Friday 8/1/2016

Warm up

Spend 10mins with a foam roller

3 rounds

5 wall squats

10 goblet squats

15 air squats

20 walking lunges

Strength / olly

A1 Deadlift’s 6×3 each DL from a dead stop no letting go of the bar. rst 90

A2 OH press 6×3 rst 90

Skill

HSPU work on wrist mobility and wall walks 10mins

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

Eng1ne 1

5 mins E30O30sec 3x High hang Power clean n press 60/45

Engine 2

5 mins E30O30sec 6x High hang Power clean n press 40/25

WOD 1

5 rounds for time

2MU

20 walking lunges with wall ball

10 wall balls

Accessory work

Band pull a parts 3×20