Week 2 Training 2

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Warm up

5 x Hindu stretch
20 sec. Shoulder stretch in rings

3 Rounds - with empty BB

5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat
6 x Sotts press

A) Snatch complex

E3MOM 15

1 x Power Snatch + 2 x Hang Power Snatch + 1 x Power Snatch

Comment: Do some warm up sets and then build up in weight over the EMOM

b) Rope Climb

3 rounds

3 x Vertical jumps + foot lock + pull feet back
4-8 x Rope hanging knees to elbow
1 Rope climbs (go as high up as possible)

Rest as needed

Comment: Vertical jump = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible and then pull your feet to your butt and hip closer to the rope.

c) Banded deadlift

5 sets of 4 reps Banded deadlifts

Rest 2-3 min between sets

Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

d) WOD

8 Rounds for time

3 Thrusters @30/45 Intermediate: @35/50
1 Rope pull/Rope Climb
5 Hang Power Clean

TC: 12