MON June 17/13 – Prep 1, Week 3
REST DAY
TUES June 11/18 – Prep 1, Week 3
WARM-UP
Warm-up – back squats and high box jumps
WOD
A. Power snatch + snatch 5×1+2 @ 75-80% – build lightly throughout
B. Snatch deadlift + shrug 3×4 @ 85-90% – @ A load or 5% heavier.
C. Front Squats 4×4 @ %75-80% – build to max effort
D. Back extensions 2-3×10-12 – load heavy
WED June 12/19 – Prep 1, Week 3
REST DAY
THURS June 13/20 – Prep 1, Week 3
WARM-UP
Warm-up – back squats and high box jumps
WOD
A. Clean 2×3, 3×2 @ 75-80% – build throughout to heavy set
B. Clean deadlifts 3×4 @ 85-90% – above your A. load if possible
C. Back Squats 2×6, 3×4 @ 80-90% – build to max effort
D. Back extensions 2-3 x 8-10 – load heavy
FRI June 14/21 – Prep 1, Week 3
WARM-UP
Warm-up – back squats and high box jumps
WOD
A. Snatch balance 4×3 – light tech/warm-up work.
B. Jerk off rack 2×2, 4×1 – build throughout
C. Push press 4×4 – not maximal, but heavy
D. 1 ¼ front squats 3×2 – position squats with a focus on bounce.
SAT June 15/22 – Prep 1, Week 3
REST DAY
SUN June 16/23 – Prep 1, Week 3
WARM-UP
Warm-up – back squats and high box jumps
WOD
A. Snatch 2×3, 3×2 @ 75-80% – build throughout
B. Clean and jerk 2×2, 3×2 @ 75-80% – build throughout
C. Snatch Pulls 3×3 @ 80-90% – at best A. load.
D. Back squats 1×8, 1×6, 1×4, 3×3 @ 70-90% – max effort
