Skill

Snatch Technical Work

Block Snatch High Pull (from plates on floor)
3 @ 60%
3 @ 65%
3 @ 70%

Power Snatch - focusing on catch position

2 reps On The Minute x 8

Strength

Front Squat/Back Squat

On The 90sec x 8 sets @ 79%

Round 1 - 2 Front Squat
Round 2 - Back Squat

WOD

"Grace" - For Time

Strength

Bench Press

3 @ 75%
3 @ 80%
3 @ 85%

Shoulder FInisher:

1) 25 reps double dumbbell seated overhead press
2) 10 reps double contraction

WOD

Teams of 2 - For Time

Split 30 Clean/Jerk (135/95, heavy)
Run 1200m Together
Split 12 Rope Climbs (I go, you go)
Row 1600m (400m, 400m, 400m, 400m)
Split 50 Burpees

Skill

Pushing Gymnastics/Aerobic Conditioning

On The 90secs x 10 (5 sets)

Minute 1 - 250m Row
Minute 2 - 10/6 Chest To Bar Pull Up

WOD

Active Recovery WOD

27 - 24 - 21 - 18 - 15 - 12 - 9

Abmat Situps
Glute Bridges with feet on 45lb plate
Lung Walk Steps (R+L=1) w/lite dumbbells front racked
Hollow Hold for amount of seconds in the round

Strength

Push Press/Jerk Complex

On The 2 Minute X 5 Sets

1 Pausing (dip) Push Press
2 Push Press
2 Push Jerk

Rd 1 @ 60%, rd 2 @ 65%, rd 3 @ 70%, rd 4 @ 70%, rd 5 @ 70%

Strength

Front Squat/Back Squat

On The 90secs x 10 sets @ 76% of Front Squat
Alternating every 90s:

2 Front Squats
4 Back Squats

WOD

30 - 20  10

Athlete of the Month

Julie Collins

 

Labor Day Team WOD

Teams of 3 - Max Calories on Bike/Rower

100m Relay Run
20 Medicine Ball Sit Ups to Wall each (2 work, 1 bike/row)
20 Burpees each (2 work, 1 bike/row)