WEDNESDAY

BASE + PLUS
Strength: Front Squat
3-3-3-1-1-1

WOD: 10 Minutes for total score (meters + reps)
2 Minutes : Row (meters)
2 Minutes : Squat Clean Thrusters 115/75
2 Minutes : Row (meters)
2 Minutes : Squat Clean Thrusters 115/75
2 Minutes : Row (meters)

SkWAT Team: Barbell Good Morning
5 sets of 5 reps, very heavy

THE PROGRAM
SESSION I

1. Front Squat
3-3-3-1-1-1

2. EMOM 10m
2 TnG Squat Clean Thrusters, heaviest able

3. Barbell Good Morning
5 sets of 5 reps, heavy

4. Airdyne Conditioning
1 Minute Sprint
20 Burpees
rest 2:00
1 Minute Sprint
rest 2:00
20 Burpees
rest 2:00
6 Rounds
20s Sprint
60s @ 70% Sprint

SESSION II

1. WOD
a.12 minutes to complete:
5-4-3-2-1 reps of
Power Snatch, 75% 1 rm Snatch (all time)
Burpee to Ring 18″ above reach
Paralette HSPU to 5″ defict
Back Squat @ 80% 1 rm (low bar)
then
b. 12 minutes to complete
400m Sled Push, 50% BW loaded
then
c. 12 minutes to complete
40 L Pull-Ups

2a: Snatch Pos. Deadlift
3×7, 3331 tempo, rest :60 after each set
2b: Seated Box Jumps for height
3×5, rest :60 after each set
2c: Ring Dips
3xME, rest 60s after each set