Strength/skills
E2M10M (5 sets, fixed weight, touch and go)
3 snatch pull down
Note: See video for demo. This is a great movement to develop coordination and timing of the pull under the bar. Same as the snatch except that you don’t finish the turn over. Go with how you feel for the weight, we had a tough week, we pulled heavy yesterday with the cleans but that’s ok, listen to your body. 90 to 100% of your 1RM would be ideal but adjust accordingly
METCON
5min AMRAP
7 box jump overs 24/20
7 push ups
2min rest
5min AMRAP
7 over the box burpees 24/20
7 ring dips
Note: Burpees are box facing as well
Score is total reps for both AMRAPs together
Weightlifting W5D2
Muscle clean + push press
1-1-1-1-1
Power clean + jerk
3-3-3-3-3
Note: Touch and go or drops
Hatch squat cycle W5D2
Back squats
1*6 65%
1*6 75%
1*6 80%
1*6 80%
Front squats
1*5 60%
1*5 65%
1*5 70%
1*5 70%
