This is the first week of Prep 1 phase, which leading into the new program. So much more volume than last week as last week was very intense (on a scale of intensity)
This weeks programming will be a bit off, as most of the gym is cleared out due to the move to the new facility, so we will adjust slightly.
MON December 02/13 – Prep 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Hang snatch 60-65-70-75-80%x2, 2(85%x2) 90-95%x1
B. Behind the neck snatch grip jerk 60-70-75%x2, 80-85-90%x1
C. Clean 60-70-75-80-85%x2, 90-95-100%x1
D. Clean pulls 95%x3, 4(100%x3)
TUES December 03/13 – Prep 1, Week 3
REST DAY
WED December 04/13 – Prep 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch + snatch 65-70-75%x2+1, 3(80%1+1)
B. Hang clean and jerk 60-70-75-80%x2+1, 85-90-95%x1+1
C. Clean deadlifts 3(90%x3)
D. Clean + Front Squat 60-70-75-80-85-90%x1+3
THURS December 05/13 – Prep 1, Week 3
REST DAY
FRI December 06/13 – Prep 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70-75-80-85%x2, 90-95%x1
B. Clean and jerk 60-70-75-80%x2+1, 85-90-95%x1+1
C. Snatch Pulls 65-75-80-85%x2, 2(90%x2-3)
E. Snatch deadlift 4(90%x3)
F. Press 3×3
SAT December 07/13 – Prep 1, Week 3
REST DAY
SUN December 08/13 – Prep 1, Week 3
REST DAY
