We will be testing max efforts on Friday this week – you rMonday efforts were moved to Tuesday, so feel free to attend the same class times on Tuesday.
MON November 11/13 – Prep 2, Week 3
Gym closed for remembrance day – We will never forget
TUES November 12/13 – Prep 2, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70% x2, 75-80-85-75-80-85% x 1
B. Clean and Jerk 70-80 x 2+, 85-90-80-85 1×1
C. Snatch shrugs 100% 4 x 2
D. Back squats 60-70-80-85-90% x2
E. Press 3×3
WED November 13/13 – Prep 2, Week 3
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 70-80-85-80-85%x2
THURS November 14/13 – Prep 2, Week 3
REST DAY for those not doing the BRIO meet
For those competing at Brio this weekend – complete this workout today.
A. Power snatch 60%x2, 65% 3×2
B. Power clean and jerk 60%x2+1, 65% 3×2+1
C. Jumping back squats 50% 3×3
FRI November 15/13 – Prep 2, Week 3 – TEST DAY
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70% x2, 75-80-85-90-95-100-100%+ x 1 – work to max effort
B. Clean and Jerk 70-80 x 2+1, 85-90-95-100-100%+ 1×1 – work to max effort
C. Front Squat 70-80 x 2, 85-90-95-100-100%+ 1 – work to max effort
SAT November 16/13 – Prep 2, Week 3
REST DAY
SUN November 17/13 – Prep 2, Week 3
REST DAY
