Technique:
Clean drills x 15 minutes
Strength:
5 sets x 3 reps
WOD;
For time:
Row, 2000 meters
“When the archer misses the mark, he turns and looks for the fault
within himself. Failure to hit the bull’s eye is never the fault of the
target. To improve your aim — improve yourself.”
- Gilbert Arland
Strength:
1 set x 20 reps
WOD:
3 rounds for time:
Pistol, 10 reps (each leg)
Wall Ball, 20 reps, 20/15#
Back Extension, 20 reps
Rest, 60 seconds
“Pain is inevitable. Suffering is optional.”
-unknown
Rest day
“Nearly every man who develops an idea works at it up to the point where
it looks impossible, and then gets discouraged. That’s not the place to
become discouraged.”
-Thomas A. Edison
Snatch Clinic with Diana Cerom 
“A magazine cannot generate a lot of revenue by calling for brutally
intense work on well known, easily done basic movements, not month
after month, so they scratch and search for “breakthroughs”, selling
the lifting public on the idea that there will always be a better way to
become bigger and stronger.”
Dr. Ken Leistner
Strength:
3 sets x 10 reps
2 sets x 8 reps
WOD:
For time:
Sit-up, 100 reps
Back Extension, 50 reps
Wall Ball, 50 reps, 20/15#
“If strength at high heart rates is fundamental to your sport then you’d
best perform your resistance training at high heart rate.”
- Greg Glassman
Open WOD:
Make-up WOD
Skills & Drills
Recovery/Mobility
Endurance
“Hold yourself responsible for a higher standard than anyone else expects
of you. Never excuse yourself.”
Henry Ward Beecher
Strength:
determine 1-rep max within 15 minutes
WOD:
For time:
Kettlebell Swing, 30 reps, 53/35#
Burpee, 25 reps
Strict Pull-up, 20 reps
GHD Sit-up, 20 reps
Box Jump, 20 reps, 24/18″
Push-up, 20 reps,
Up-down, 30 reps
Squat Jump, 10 reps
“Pursue truth and people will be true to you.”
- Arthur Twining Hadley
