Dennis WODS 2.0

Snatch Doubles 6 sets to heavy. @58KG. Miss 60KG
Snatch 3×2 @45KG
Back Squat 5×3 @80% @80KG
5R [8 Pull Ups + 8 Dips]
5R [24 sec Hollow Hold + 24 sec Arch Hold]

1. Snatch, 6 sets work to 90% effort @55KG
2. Snatch 8×1 @ 70% 1RM @45KG
3. Back Squat 5×3 @ 70% 1RM @70KG
4. [8 Pull Ups + 8 Dips] x 5R
5. [24s Hollow + 24s Arch] x 3R

Snatch 5×1 @70% @45KG
Clena and Jerk 5×1 @70% @60KG
Front Squat 5×2 @70% @63KG
3R [8 Pull Ups + 8 Dips]
3R [24 sec Hollow Hold + 24 sec Arch Hold]

Clean & Jerk 3×1 @ 90% @78KG
Clean & Jerk 8×1 @ 80% @70KG
Push Press 5×3 @ 80-85% @60KG
Front Squat 5×3 @ 80% @72KG
5 Rounds Of:
10 Ring Rows
24 Sec Hollow Hold
10 Push Ups
24 Sec Back Extensions

1. Hang Muscle Snatch 6×3 @ 35kg
2. Snatch Balance 6×3 @ 40kg
3. Hang Snatch 6×2 @ 45kg
4. [8 Ring Rows + 8 Push Ups] x 5R
5. [24s Hollow + 24s Arch] x 3R

Max Out Day
Bodyweight
61.9KG

Snatch 61(F), 61, 63, 65(F)
Clean & Jerk 81, 83(F), 83

Clean Pull 5×3 @80KG
5R [8 Ring Rows + 8 Push Ups]

Snatch 3×1 @ 58KG
Snatch 6×2 @ 52KG
Back Squat 5×3 @80% @80KG
5R [8 Pull Ups + 8 Dips]
5R [8 GHD Sit Ups + 8 Back Extensions]

Snatch Balance work up to 40KG *Technique Work
Hang Snatch 5×3 @45KG *Focus on bent arm, getting to pocket
5R [8 Swinging Lat Row@45lbs + 8 DB Bench Press @45lbs]
5R [24 sec Hollow Hold + 24 sec Arch Hold]