Wednesday
Group 1
A1. Seated strict press; 8-10 reps x 2, then 6-8 reps x 2; Rest 1 minute
A2. Single-arm DB row; 8-12 reps each x 4; Rest 1 minute
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B. Partner workout
18 minute AMRAP
30 DB thrusters 30/15lbs
30 Box step-ups 20″”
30 Row calories
30 Hanging knee raises
30 Double unders
Group 2
A. 5 Strict press / 3 Push press / 1 Split jerk; Rest 2-3 minutes x 4 sets
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B. Partner workout
18 minute AMRAP
30 DB thrusters 40/25lbs
30 Box jumps 24/20″”
30 Row calories
30 Toes to bar
30 Double unders
One rule on the partner workout, teams must trade who is active every 10th repetition; No other system of fractioning may be utilized today
Group 3
A. Snatch high pull; 5 reps x 3 sets; Load across with 70-80% to help get jazzed up for the snatching today
B. Squat snatch; 1.1.1 reps x 6 sets; Load in repeating waves of 55-60-65% maximum; Pause all catches for a 2-count in the hole
C. Front squat; 3/65%, 3/75%, 3/85%; Rest 3+ minutes
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D. Row repeats
Row 1 minute
Rest 3 minutes
Row 2 minutes
Rest 2 minutes
Row 3 minutes
Rest 1 minute
Row 4 minutes
