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Monday 5/8 WoD

7
May

Monday 5/8 WoD

STRENGTH:
Push Press 5RM
TIMECAP: 20:00

WOD:
Every 2 Minutes x 7:
6/5 Pullups
5/4 Handstand Pushups
4/3 Power Snatch, 95#/65#

GEAR: 2

SCALING GUIDE
Pullup: Athlete should be able to complete each round in no more than two sets with short rest.
MOD1: Scale repetitionsaccordingly
MOD2: Pull-up from lower bar
MOD3: Ring Rows
Handstand Pushup: Athlete should be able to complete each round in no more than two sets with short rest.
MOD1: Scale repetitionsaccordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press
Power Snatch: Athlete should be able to complete each set in no more than 20 seconds.
MOD1: Scale load accordingly.
MOD2: Novice – Hang Power Snatch

 

EXTRA WORK:
1) Clean Pull + Clean + Jerk 8×1

Notes
Athletes with an established 1RM clean & jerk should start at 75%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 8 good sets, not to hit a max.

2) Snatch 2-2-2, 3×2

Notes
Build over the first three sets to a challenging but manageable weight. We’ll be progressing this for three weeks, so be sure that athletes leave room in the tank!

CORE WORK:
5 Sets:
– Seated Med Ball Rotations x 15-20/side

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