This 2nd to last week will have the multi purpose intention of becoming excellent at the skills needed the following week. High Intensity with decreased volume, and two WODS per day to hit those skills in. You should finish early on most days. The extra time would be well spent working on your goat or mobility.
24 August Monday
WU: Coaches Choice
WOD1: TTB Tabata 16 Rnds, score is lowest number of reps achieved in all 16 rnds, encourage Athletes to attempt linked repetitions only
6 Minutes to rest and transition
WOD:5 Rounds
7 Deadlift 115/75#
3 Snatches 115#/75#
30 second mandatory rest between rounds
encourage Athletes to link all 7 deadlifts and right into the Snatch rep after the 7th deadlift
25 August Tuesday
WU:Coaches Choice
WOD1: Every Min on the Mon Steam Roller Chest To Bar Pullups. 1st min = 1, 2nd min =2, 3rd min = 3….till steamrolled by the min
WOD2: Rnd 1 = 1 Power Snatch 1 OV Squat drop the bar, Rnd 2 = 1 Power Snatch 2 OV Squat drop, 3rd Rnd…. all the way to as many rounds as possible. WOD is completed when the Athlete can not complete all the squats of that round linked, score is number of rounds achieved
26 August Wednesday
WU: Coaches Choice
WOD1: Muscle up PR’s abr or Ring
WOD2: 3 Rnds with 1 min rest between rounds
3 Min AMRAP
25 Wall Ball
50 Double under
100 m Run
27 August Thursday
WU:Coaches Choice
WOD1: 100 Hang Power Cleans 65#/55# for time, Must come to full rack position each time or no rep
WOD2: 15 min EMOM
even minutes 5 handstand push ups
odd minutes 20 air squats
28 August Friday
WU:Coaches Choice
WOD 1: Find 3RM Thruster -Then-
25 Thrusters at 65% of 3RM * 10 Burpee penalty every time you drop the bar
WOD 2: 2 K Row PR
Rest 6 minutes minimum
500m Row PR
29 August Saturday
WU: Athletes Choice
WOD: Swim WOD!!