Strength

Deadlift (Wk 1)

4 x 5 Working up to 60-70%

4 x 5 @ 60-70%

*You get to choose btw Traditional & Sumo DL*


WOD

2 Rounds of

8 Full Snatches 85/55

6 Pull Ups

2 Rounds of

6 Full Snatches 95/65

7 Pull Ups

2 Rounds of

4 Full Snatches 115/75

8 Pull Ups

2 Rounds of

2 Full Snatches 125/85

9 Pull Ups

Finish with an Amrap of..

1 Full Snatches 135/95

10 Pull Ups


(20 Min TC)


Mod Key

P: 45/35 and add 5 lbs total as you go, Modified Pull Ups

RX: As Prescribed

C: 135/95, 155/105, 165/115, 175/125, 185/135___ C2B Pull Ups


Extra Conditioning

Complete 3 Rounds of..

20 Barbell Curls

20 Power Ups

20 Cal AD


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Foam Roll Posterior Chain

Scorpion Stretch (pec/shoulder/chest)

Comment