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Training Plan Wod for Friday, July 7th, 2017

Wod with Class:
24 min AMRAP:
3 Power Clean*
6 Rope Climb 12 ft.
12 Deficit HSPU

*Start at 55% 1RM, add 5% each round

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

Snatch EMOM
Week 2
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%

*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

Conditioning:
For Time:
30 weighted muscle-Ups* 20/14-lb
*Every Break Perform 15 Burpees