314 Week of 3/5
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MondayTuesdayWednesdayThursdayFridaySaturday
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3/53/63/73/83/93/3
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StrengthPartner WODStrengthDeadliftOpen WOD
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Back Squat Deload20 Rounds CindyHigh Hang Snatch3 @ 80%
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EMOM - Bar comes from ground
5 Pullups
All from high hang position (bar in crease of hips):
Rest 2 Minutes
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1. 10 Front Squats 135/9510 Pushups- Snatch Pull (Keep Bar Close)10 @ 60%
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2. 8 Front Squats 155/10515 Air Squats- Power SnatchRest 3 Minutes
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3. 6 Front Squats 185/125- Alternate Rounds- Squat Snatch3 @ 85%
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4. 4 Front Squats 205/145
- Adv Hold Plate OH while resting
3+2+1Rest 2 Minutes
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5. 2 Front Squats 225/1553 Minute RestTake 15 Min to work up to heavy complex10 @ 60%
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6. 2 Front Squats 225/1552400m Run
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7. 4 Front Squats 205/145Alternate 400mWODWOD
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8. 6 Front Squats 185/12515 Minute AMRAP3 Rounds
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9. 8 Front Squats 155/10510 Box Step Ups w/Plate 45/35800m Run
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10. 10 Front Squats 135/9510 Wall Balls 20/1425 KBS 70/53
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10 GHD Situps (Sub 2x Situps)50 Double Unders
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WOD
- Scale to 25 DU or 25 Tuck Jumps
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10-1
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Power Clean 155/105
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T2B
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- Scale to 3x Situps
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