170421

Jesse Training Plan

Training Plan WOD for Friday, April 21st, 2017:

Wod with Class:
5 min AMRAP:
10 Squat snatch @ 60% 1RM
15 Burpee Box Jump Over

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
20 Chest-2-Bar

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
AMRAP Muscle-Up

Score is total reps for each of the three stations (separate scores).

Midline Stability:
3 Rounds:
20 Hollow Rocks
20 V-Ups
20 Strict Alternating Single Leg Toes-2-Bar

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.