Swim WOD

WOD

Extra) Snatch + OHS X 6 Sets
Build to Heavy Set. No misses.

1) Push Press 5X3
Build to a Heavy Set

2) Three Rounds for Time:
15 Thrusters (95/65 lbs)
9 Strict Pullups

Competition Training

1) Snatch 6X1 @ 90-95%
Rest 2 minutes

2) 3-Pause Snatch Pull 4X1
Rest as needed. 2 second pause at three points: (1) 2″ off the floor; (2) top of knee; and (3) mid-thigh; (4) finish pull from the mid-thigh. The purpose is to pause and hold your PERFECT position at each of these points, so don’t let your ego and the load get the best of you.

3) Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

4) Three sets for times of:
18 Thrusters (100/70 lbs)
18 Pull-Ups
Rest 2 minutes