170714

Training Plan Wod for Friday, July 14th, 2017

Wod with Class
20 min AMRAP:
400M Run
20 Push Press 115/85-lb
40M Sled Pull 6/4 Plates
20 C2B

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

Snatch EMOM
Week 3
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*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:
21-15-9:
Assault Bike
GHD Sit-Up

3 Rounds:
2 Pegboard Ascent
100ft. Plate Pinch 45/35-lb (comp plates)

21-15-9:
Assault Bike
30M SandBag Carry