• Foam Roll IT and Adductors x 30 Seconds
• PVC Overhead Squat x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A1) 3 Sets:

• Tempo Front Rack Split Squat x 6 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

• Band Pull a Parts x 15

Skill:

• 12 Single Arm DB Snatch (6/6)
• 400m Run
• Rest 2 minutes

Rest 5 minutes

B) 3 Sets:

• 10 Overhead Squat
• 1 Minute Box Jump Overs
• Rest 2 Minutes

• 10 Minutes Mobility

• Foam Roll IT and Adductors x 30 Seconds
• PVC Overhead Squat x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A1) 3 Sets:

• Tempo Front Rack Split Squat x 6 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

• Band Pull a Parts x 15

Skill:

• 8 Snatch @ 60% of 1RM
• 400m Run
• Rest 2 minutes

Rest 5 minutes

B) 3 Sets:

• 10 Overhead Squat 155/105
• 1 Minute Box Jump Overs 20/16″
• Rest 2 Minutes

• 10 Minutes Mobility

• Foam Roll IT and Adductors x 30 Seconds
• PVC Overhead Squat x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A) 6 Sets:

Front Squat x 3

• Set 1-3 = 5 Reps
• Sets 4-6 = 10 Reps

*Goal is to build to today’s 10 RM.  Use the first 3×5 to warm up and build. If you’re not satisfied with your 6th set, take a 7th one but no more.

• Push Press x 8 @ 70%
• Bent Over Row x 10 (AHAP with proper form)

Skill:

• 8 TnG Snatch @ 60% of 1RM
• 400m Run (Goal to complete Faster each round)
• 2 Minutes Rest

Rest 5 Minutes

B) 3 Sets Each For Meters Rowed:

• 10 Overhead Squat 185/125 (Take from floor)
• 1 Minute Row For Meters (Goal to increase distance each round)
• 2 Minute Rest

• 10 Minutes Mobility