Keep it up team!





Each training day is a chance to hone skills, work on pacing, or push boundaries you thought were previously unreachable. Consistently and diligently work, and you will build incredible fitness, one block at a time.




TRAINING WEDNESDAY - THURSDAY



WARM UP: 3 x


8 dowel dislocates

4/side cossack squats

4 cobra to childs pose

8/arm light to moderate hang db snatch



SKILL: SNATCH 4-4-3-3-2-2


Go E2M, build each set. If you can, try to make these squat snatches, or at least practice receiving the bar a bit lower!



WOD: STRENGTH SPEED INTERVALS


5 rounds, each round for time, of:

5 Back Squats, 185/125 lbs

7 Dumbbell Shoulder-to-Overheads, 50/35 lbs

9 Box Jumps, 24/20 in

Rest 2 mins between each round.


Back squat weight should be under 70% of max. Can use KB instead of dbs for shoulder to overhead


FG3: 155/105, 20/35lb dbs

FG2: 115/75

FG1: scale as needed

CP1: 225/155

CP2: 265/185, 50/70