22.10.2018 – Monday
Skill development and drills:
KB snatch technique
Shoulder stability drills
Toes to bar rhythm practice
WOD:
15min AMRAP:
10 KB snatches (32/20kg)
15 Toes to bar
23.10.2018 – Tuesday
Skill development and drills:
Bar muscle up practice
Shoulder stability drills
2 x 40 hollow rocks
WOD:
10 Rounds for time:
3 Bar muscle ups
1 Legless rope climb
24.10.2018 – Wednesday
Skill development and drills:
Snatch technique practice and mobility
WOD:
A) Every 30sec for 10min
1 Snatch (50/35kg)
B) Every 30sec for 10min
3 Thrusters (50/35kg)
25.10.2018 – Thursday
Skill development and drills:
Hang power clean cycling
Jerk technique practice
WOD:
For time:
50 Hang power clean and jerks (50/35kg)*
*Every drop = 12/9 Calories assault bike (M = RPM > 80, F = RPM > 65)
26.10.2018 – Friday
Skill development and drills:
Double and triple under practice
D-ball clean technique
2 x 1min hollow hold
WOD:
21min AMRAP:
100 Double unders
12 D-ball over shoulder clean (70/50kg)
12 Box jumps (30/24”)
27.10.2018 – Saturday
Skill development and drills:
Basic barbell warm up only
WOD:
“Tommy Mac”
2 Rounds for time:
12 Burpees
12 Thrusters (50/35kg)
12 Burpees
12 Power snatches (50/35kg)
12 Burpees
12 Push jerks (50/35kg)
12 Burpees
12 Hang squat cleans (50/35kg)
12 Burpees
12 Overhead squats (50/35kg)
28.10.2018 – Sunday
Skill development and drills:
Handstand walk and freestanding handstand hold practice
WOD:
5 Rounds for time:
10m handstand walk (Rx+ = 20m)
25 Pull ups
