
Wed, 08/16/2017
A) Barbell Strength
RX
Power Clean
(80% x 4) 5
Power/Push Jerk
(80% x 3) 5
Push Press
(80% x 4) 5
L2
4 Rounds
3 Power Cleans + 3 Jerks
Class:
Overhead Squat - Heavy Single
Snatch Balance - Heavy Single
Snatch - Heavy Single B) "Bumblebee"
AMRAP 7
RX
EMOM 7 Wall Balls (20/14)
AMRAP Power Snatches (115/80)
L1
Sub Hang Power Snatch #WOD #PowerClean #PowerJerk #PushPress #wallballs #powersnatch

Fri, 08/04/2017
A) Snatch Balance
RX
2-2-2-2-2
L2
Overhead Squat
2-2-2-2-2 B) Partner WOD For Time
RX
100 Double Under
60 Deadlift (155/105)
100 Double Unders
40 Power Clean
100 Double Unders
20 Power Snatch Notes: Snatch balance is going to help with your speed under the bar and lockout. Go off the rack for this one. For the WOD, break up the work however you want. Use the same bar for all three movements. Partners can use two separate weights on the bar if they're at dif

Wed, 07/26/2017
A) Jerk Complex
10 Min
Push Press + Push Jerk + Split Jerk
Build to Heavy B) 12 Min AMRAP
RX
15 Wall Ball (20/14)
5 Power Snatch (135/95)
L1
Hang Power Snatch Notes: You have time to build to a heavy set. Complete all three movements without putting the bar down. The push press will keep the weight lower so you can focus on technique for the jerk. On the WOD, the snatch should be heavy. Use a weight you can move without pressing out. Singles are ok. #WOD #jerk

Mon, 07/17/2017
A) Deadlift
RX
3x3 @ 70%
L2
3x5 B) 14 Min AMRAP
RX
5 Power Snatch (95/75)
10 Overhead Squat
20 Situps
L1
Sub High Hang Power Snatch Notes: RX Deadlift is for people who know their 1RM. 70% of your training max. L2 is building to a workable 5 rep max. For the WOD, use a weight you can do unbroken for the snatches and OHS. If you have to break up the OHS more than once, reduce the weight. #WOD #Deadlift #AMRAP #PowerSnatch #OverheadSquat #Situps

Wed, 07/12/2017
A) Power Snatch Complex
8 Min EMOM
RX
3 Power Snatch (Unbroken)
L2
3 Hang Power Snatch (Unbroken) B) 15-12-9-6-3
RX
Deadlifts (225/155)
Burpees Over Bar
L1
Sub burpees or pushups Notes: The snatch weight should be challenging without exhausting you. Remember it's every minute, so you won't have enough time to recover from a 3 rep max power snatch. Build to a challenging weight. On the WOD, the DL weight should be medium to heavy and done unbroken for most o

Wed, 07/05/2017
A) Snatch Complex
Every 90 Seconds for 7 Rounds
Rx
Snatch Pull + Snatch
70%-75%-80%-85%-90%-80%-70%
L2
Snatch pull + power snatch
add weight as needed B) For Time
RX
10 Power Snatch (135/95)
15 Thrusters
30 Deadlift
15 Thruster
10 Power Snatch
L1
10 Hang Power Snatch
15 Thruster
30 Deadlift
15 Thruster
10 Power Snatch Notes: Use the same bar for all three movements. Let the power snatch dictate the weight… not the deadlift. Focus on accuracy; your fir

Monday, May 15th, 2017
9 EMOM X 1
Snatch Complex
Power Snatch + OHS + Snatch (squat snatch) For Time:
L3
21 Power Snatch (115/80)
21 Burpees Over Bar
15 OH Squat
15 Burpee Over Bar
9 Squat Snatches
9 Burpee Over Bar
L1
Sub burpees and hang snatch Notes: EMOM should be used to drill skills and find a working weight for the WOD. The barbell should be medium to light. The goal is to be fast and accurate. 15 Min time cap. #WOD #Snatch #PowerSnatch #OverheadSquat #OHSquat #BurpeesOverBar

Monday, May 8th, 2017
A) POWER SNATCH 9 EMOM 3 REPS B) 3 ROUNDS FOR TIME: L3 50 DU'S 10 POWER SNATCH (135/95) 10 HSPU L2 SUB 1 MIN DU ATTEMPTS 10 SEATED STRICT PRESS L1 SUB 100 SINGLES NOTES: The EMOM is used to work technique and build to a working weight for the WOD. Start light. A box piked HSPU can only be subbed if coach watches you do it and approves of the movement. Otherwise, seated strict press HEAVY is the scale. #WOD #Powersnatch #powersnatch #doubleunder #hspu #handstandpushups

Wednesday, May 3rd, 2017
A) Jerks
Every 2 Minutes / 7 Rounds
Deadlift + HP Clean + Jerk B) 16 Min AMRAP, 2-4-6-8 etc
L3
Power Snatch (95/65)
Overhead Squat
Bar Facing Burpee
L2
Sub Hang Power Snatch
L1
Sub Snatch Balance and Burpees Notes: A) Start at 60% 1RM and increase each round. Increase each round if possible. If you miss or "press out" on a rep, reduce weight. B) Power Snatch is meant to be on the light side. Be fast and accurate. Chose a weight you can move a lot of time