01292020: Week 4 of 8 Weightlifting: Snatch 6 x E2MOM 2 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 heavy single Skill Work: Work on rope climb skill and technique. WOD: 10 RFT 1 Rope Climb 100M Run

Warm-up: 3 Rounds 5 Single leg deadlift, right leg 5 Single leg deadlift, left leg 5 Push Press *Start with empty barbell and add weight each round Back Squat 3RM 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% WOD: 3 RFT 100M Cross Carry 15 DB Thrusters 35/50

Weightlifting: Clean and Jerk 6 x E2MOM 2 x (2+1) @ 60% 2 x (2+1) @ 70% 1 x (1+1) @ 80% 1 x (1+1) heavy single Clean Pull 5 x EMOM 75% 3 x 3 80% 2 x 2 WOD: 6 x E2MOM 15 Pull Ups/Dips Cal row with remaining time *alternate pull ups…

Weightlifting: Power Snatch 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM Snatch Pull 75% 3 x 3 80% 2 x 2 WOD: Coach Q – 4 rounds for time 600 m Run 21 Pull Up 14 Hang dumbbell P. Clean (2 35/50)

Weightlifting: Overhead Squat (If unable to do overhead squat due to mobility substitue with front squat) 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM Front Squat 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM WOD: AMRAP 15 Minutes 10 OH Squat 95/135 10 T2B 200M…

Weightlifting: Power Clean 4 x E2MOM 70% x 3 75% x 3 80% x 3 3RM *Only record 3RM Clean Pull 5 x E2MOM 75% 3 x 3 80% 2 x 2 WOD: 5 RFT 6 Hang Clean 95/135 8 S2OH 10 Wallball 14/20 *Hang clean is Athlete’s choice, either power or full

Weightlifting: Back Squat 4 x E2MOM 70% x 5 75% x 5 80% x 5 5RM for the day *Record only the 5RM Push Jerk 4 x E2MOM 60% x 3 65% x 3 70% x 3 3 RM *Use split jerk 1RM *Record only 3RM WOD: 10 x EMOM (For Time) Odd – 12…

Weightlifting: Power Snatch 3 x E2MOM 5 Power Snatch @ 75% Snatch Grip Push Press We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the back rack 5xE2MOM 3 Snatch Push Press + 2 Overhead…

Burgener Warm-up 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Skill Transfer Exercises: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting: Snatch 6 x E2MOM…