Weapons

Monday 18/1/2016

Warm up

Bands roller’s and ball Mobility drills coaches choice 10 mins

People. warm up for snatches 10mins

A. Snatch Pulls.

B. Muscle Snatch.

C. High hang power Snatch.

D. Mid hang Snatch.

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

Strength / olly

A Snatch work up to a 1rpm for the day 10 mins

Snatch 3×3@70% 4×2@80% 6×1%90% rest 75-90

B Strength- Isometric pull ups – partner holds an ab matt at bar, jump so you can hold the matt in place C2B – 5xME

Enigne

C 10 min EMOM Snatch complex @50% A

Snatch grip DL, High hang power snatch, OHS, snatch balance

WOD

4 rounds for time

21-15-9

DU, T2B, ring dips

Accessory work

What do you need to work on people? – ask your coach

Incline DB YTW 3×15 each movement

Friday 22/1/2016

Warm up

Band roller’s and ball Mobility drills coaches choice 10 mins

People warm up for Cleans 10mins

A. Clean Pulls.

B. Muscle Clean.

C. High hang power Clean.

D. Mid hang Clean.

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

Strength / olly

A Clean work up to a 1rpm for the day 10 mins

Cleans 3×3@70% 4×2@80% 6×1%90% rest 75-90

Skill

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

C MU 3xME

Enigne

D 12min EMOM

3xDeadlift 2x power clean 1x push press @ 60%+ of A

WOD

E 10 min AMRAP

5 HSPU

10 Box jumps

5 Burpess pull ups

10 Tuck jumps

Accessory work

What do you need to work on people? – ask your coach

GHD back ext 3×20