April 15, 2017

 

a) WARM UP:

2 rounds:

  • 20 jumping jacks
  • 10 push ups
  • 10 squats + 2 min squat hold
b) Partner WOD:

In teams of 2, complete the following:

20 rounds, each, for time:

  • 5 Burpees
  • 5 Box step ups (no jumps)
  • 5 Plate ground to overhead (45/25)

*While partner 1 works on a round, partner 2 is doing single unders

* Score is total time and the # of single unders

 

OLYMPIC LIFTING:

Saturday – (11am Oly)

Power Clean + Push Jerk 6 singles @ 50% of 1rm C+J, 6 singles @ 55%, 6 singles @ 60%, 6 singles @ 65%
Seated front rack barbell presses (sitting on floor) 4 sets x 6 reps @ 53% of strict press
Clean Pulls 5 @ 80%, (3 @ 85%) x 5

Sunday – (10am SWEAT, 11am Oly)

Power Snatch + OH Squat 6 singles @ 50% of 1rm snatch, 6 singles @ 55%, 6 singles @ 60%, 6 singles @ 65%
Snatch Pull 5 singles @ 80%, (3 singles @ 90%) x 3
Snatch Balance (with small dip/drive) 4 @ 50%, 4 @ 55%, (4 @ 60%) x 3
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