170630

Training Plan Wod for Friday, June 29th, 2017:

Wod with Class:
21-15-9:
Thrusters 135/95-lbs
Chest-2-Bar
Cal Bike, or Row

Front Squat
4 x 3 @ 65% 1RM
*5-10kg Increase Each Week

Snatch EMOM
Week 1
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-between sets

Snatch Grip Deadlift + Low Hang Snatch Grip Pull
1 + 2 @ 90% 1RM Snatch
*2.5-5kg Increase Each Week

Gymnastics:
3 Sets of 3 Rounds:
5 Muscle-Up*
30 Dubz
*90 Seconds Rest in-between Sets

Complete 3 Rounds of: 5 muscle-ups + 30 dubz. Rest 90 Seconds and repeat for 2 more Sets.
*Wear a weight vest if 5 consecutive muscle-ups is below 60% max set.