Strength for the week: DL/Front Squat Monday, troche Snatch work Wednesday, Clean and Jerk work on Friday.  Tuesday is an Open style conditioning WOD followed by handstand work.  For Thursday, I have a “Death by…” WOD that sounds fun to me…now anyway.

Strength/Skill, Week 3 of 4

Deadlift, 3 sets of 6

These Deadlifts are from a DEFICIT, meaning you will be standing on a 45# plate as you pull the bar off the ground.  This will help create much more pulling power off the ground, and it will emphasize near perfect starting position, keeping a flat back, with your butt down and your chest up.  This week we will go up by 5-10#.

Pause Front Squat, 5 sets of 2

For pause on the first squat, it’s a 5 second count.  For the second squat, it’s a 3 second pause.  Keep the weight light, approximately 50-60% of 1RM OR the same weight you used last week..

Conditioning

 
AMRAP 5
30 Wallball Shots
30 Burpees
As many Deadlift as possible 205/165 in remaining time