Training Plan WOD For Wednesday, January 3rd, 2017:

Wod With Class:
10 min To Build:
Power Snatch 1-Rep

*Build to today’s heavy. Not necessarily 1 RM. If speed and positions are good, keep building. If speed slows and positions are shifty, go lighter.

12 Minute AMRAP:
3 Power Snatch*
6 Chest-2-Bar
6 Power Snatch
12 C2B
9 Power Snatch
18 C2B
12 Power Snatch
24 C2B
15 Power Snatch
30 C2B
18 Power Snatch
36 C2B

*115/85-lb, or 60% 1RM

Front Squat:
3 Rounds of:
65% x 5
70% x 5
75% x 5+

Complete a set of Front Squat every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Superset with Glute Ham Raise between rounds.

4 Rounds:
260M Sled Pull 180/125-lb
15 Toes-2-Bar