We are prepping for a test week in 3 weeks time. Before moving into another prep 1 phase.
MON November 04/13 – Prep 2, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70-80% x 2, 85% 2×1, 90% 2×1, 95%x1
B. Clean and Jerk 65-70-80-85%x2+1, 90% 2×1+1, 90-95% 1×1
C. Snatch shrugs 105% 4 x 2
D. Front Squats 60-70-80-85-90-85%x2, 90-95% x1
E. Press 3×3
TUES November 05/13 – Prep 2, Week 2
REST DAY
WED November 06/13 – Prep 2, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power Snatch 60-65-70%x2, 75%x1, 70%x2
B. Power clean and jerk 60-65-70x 2+1, 75×1+1, 70% 2+1
C. Clean pulls 3 x 2 @95%
D. Back squats 70-80-85-90-85%x2
THURS November 07/13 – Prep 2, Week 2
REST DAY
FRI November 08/13 – Prep 2, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 70-75-85-90%x2, 95% 3×1
B. Clean and jerk 60-70-75-80-85-90-95%x1+1
C. Snatch pulls 3 x 3 @ 95%
D. Front squats 65-75-85%x2, 90%x1, 95% 2×1
SAT November 09/13 – Prep 2, Week 2
REST DAY
SUN November 10/13 – Prep 2, Week 2
REST DAY
