Training Plan for Wednesday, March 29th, 2017:

Wod with class:
5 Rounds:
3 Legless Rope Climb*, or 1 pegboard assent
9 GHR (Glute Ham Raise), or 18 Good Mornings 45/35-lb
81 ft. Sled Push (Heavy!)
*if 45 GHR are not enough stimulus add a weight.

High Hang Snatch, E2MOM:
5-4-3-2-1-1-1, build each set*
*High hang to work on finishing the 2nd pull (finish the drive), keeping elbows over the bar, quick turn-over & fast 3rd pull. Stay at a relatively light % of your 1RM snatch (still a de-load week).

8 min EMOM: 2 Hang Snatch Pull
*Start around 80% of your max. If your speed and positions feel good build to a moderately heavy weight to finish your sets at.

Gymnastics Progression:
5 Round EMOM, alt*:
Arch Rocks

*Choose the same number to hit for all 5 rounds. Next week try to increase by 1 rep per round. Use ankle weights if you can do more than 15 consecutive t2b.

Grip Strength:
2 Rounds:
50 Cal Assault bike
200 yard plate pinch farmer carry 45/35# comp plates*