WOD 3-6-15

Skill
Snatch

15-12-9
Deadlift
KB swing
(1 min rest)
Bench press 3X8

12-9-6
Deadlift
KB swing
(1 min rest)
Bench press 3X8

9-6-3
Deadlift
KB swing
(1 min rest)
Bench press 3X8

WOD 3-5-15

Skill
Snatch practice


Tabata
Speed rope
Wall sit


20 minute AMRAP
12 Lunges (each)
12 Chin-ups
12 Ab mat sit-ups
12 Lat pulls

WOD 3-4-15

Skill
Snatch practice


Last man standing
Thrusters


5 minute burn out (reps matter)
Jump rope
50 crunches




Nutrition
Weigh ins! and nutrition discussion

WOD 3-3-15

Skill
Snatch progression practice

Deck of Death
hearts-box jumps
spades-HRPU
diamonds-ring dips
clubs-air squats

E5MOM
sprint

WOD 3-2-15

Skill Practice
Snatch

15.1- 9 minute AMRAP
RX
15 toes to bar
10 Deadlifts (115/75)
5 Snatches (115/75)

Scaled
15 hanging knee raises
10 deadlifts (85/55)
5 snatches  or ground to over head (85/55)

Red Band
15 toes to beam
10 deadlifts
5 Snatch or ground to overhead



15.1a
6 minutes to find 1RM Clean and Jerk