Week of Dec 2, 2018

Week of Dec 2, 2018

Week 2 of 4 - This is the second week of our Oly set!
Monday:
Strength: Snatch (full or power)
WOD: AMRAP 12 - increasing reps by 1 each round
Squat Cleans (95/65)
Handstand Pushups
Fitness:
Front Squats
DB Strict Press
Tuesday:
Strength: Jerk (split or push) 4x5 and Bent Over Row 4x10
WOD: 3 Rounds

20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20")
20 Pull-ups
20/15 Calorie Row

Wednesday:
Strength:  OH Squat
WOD: AMRAP 15

30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Thursday:
Strength: Snatch Grip Deadlift 5x3 - Hook Grip Mandatory!
and
DB Walking Lunge 5x10
WOD: For Time:
150 Double Unders
200 Air Squats
150 Double Unders
Friday:
Strength: Clean and Jerk
WOD: AMRAP 10:
50 Back Squats (115/80)
50 Back Squats (135/95)
AMRAP Back Squats (155/105)

Rest 3 Minutes

AMRAP 10:
50 Bench Press (75/55)
50 Bench Press (95/65)
AMRAP Bench Press (105/75)

Saturday: Teams of 2
50 DB Snatch, performed by partner 1 while 2 does...
4 Burpee Broad Jumps performed by partner 2, then switch when complete
then 2000m row
50 DB Snatch, performed by partner 1 while 2 does...
4 Burpee Broad Jumps performed by partner 2, then switch when complete

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