Strength:
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
Use this as a warmup exercise. Don’t go above 60% of your 1-RM.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
WOD:
“Little Nancy”
3 rounds
400m run
15 ohs 95/65
Skill:
Legless rope climbs
(Scaled option regular rope climbs)
WOD:
Annie
50 DU’s
50 sit-ups
40/40,30/30,20/20,10/10
10min cap
Midline/accessory:
Strict ring dips
3×5-8
Strength:
Squats
Week 7 hatch cycle
Back squat – Based off bs 1rm
Every 2:30
1X5@70%
1×5@80%
1×2@85%
1×3@90% (Not a mistake)
1×1@100%
Front squat
Every 2:00 – Based off fs 1rm
1×5@65%
1×4@75%
1×4@80%
1×4@85%
WOD:
6mins to complete
20 dB thrusters (10/side) 50/35
400m run
20 DB thrusters (10/side) 50/35
Max burpees over the dB (facing dB)
Midline:
Tabata weighted plank
