EVERY 3 MIN X 4 SETS
1 Hang Power Snatch
1 Low Hang Power Snatch
1 Power Snatch
BUILD TO DAILY MAX
4 SETS
2-2-2-3 MIN AMRAPs
3 Wall Walks
12/10 Cal Row
MAX Overhead Squats 43/30kg
Rest 1 Min Between Sets
RX+ | 115/85
RX | 95/65
INT | 75/55
Untamed Crew!
As usual here are the most important information about this weeks training and current progressions:
1) We are in the third week on the Rope Climb Progression on Tuesday!
2) Also, the third week on the Push Press strength progression on Wednesdays - the goal is to develop strength in the push press. This week we will build to a heavy double!
3) In this weeks weightlifting piece on Monday athletes will build up to a heavy complex of a three position Power snatch!
4) Thursday - Normal programming day with Back Squats! This is because we have a special "Friday The 13th" long workout to get after!
5) "Friday The 13th" Untamed Chipper Friday Benchmark!
As always, Stay Wild & have fun with this weeks training!
STRENGTH
Low Hang Power Snatch
Hang Power Snatch
Power Snatch
WOD
Wall Walk
Row
Overhead Squat
SKILL
Rope Climb
Hollow Hold
WOD
Bar Facing Burpee
Chest To Bar Pull Up
Power Clean
STRENGTH
Push Press
WOD
Toe To Bar
Dumbbell Snatch
Box Jump Over
STRENGTH
Back Squat
WOD
Bike Erg
Kettlebell Swing
Butterfly Sit Up
WOD
Run
Knees To Elbow
Shoulder To Overhead
Pull Up
Box Jump Over
Lunge
Dumbbell Devil's Press
Double Under
Rope Climb
Airdyne Bike
WOD
Deadlift
Pull Up
Hang Power Clean
Chest To Bar Pull Up
Front Squat
Muscle Up
IN TEAMS OF 2FOR TIME | 30 TC
BUY IN
2.000m row
100 DB Deadlifts (YGIG)
80 Synchro Burpees
60 DB Clean and Jerks (YGIG)
40 Synchro Butterfly Sit-Ups
20 DB Devil Press (YGIG)
BUY OUT
3 MIN Partner Synchro Deadhang
RX | 50/35