May 13, 2017

 

a) WARM UP:

  • Jog to the end of the gym
  • Butt kickers back
  • Jog to the end of the gym
  • High kicks back

Repeat

  • Finish with 10 push ups and a :45 sec per leg calf stretch
b) Partner wod:

In teams of 2, complete the following:

For Time:

  • 800 m Run together with your partner
  • 30 Power Cleans (135/95)
  • 10 Synchro Bar Facing Burpees
  • 800 m Run with partner
  • 20 Power Cleans (175/115)
  • 20 Synchro Bar Facing Burpees
  • 800 m Run with partner
  • 10 Power Cleans (205/135)
  • 30 Synchro Bar Facing Burpees

Scale as per your coach and share the work.

 
OLYMPIC LIFTING:

Saturday (11 am)
Clean Pulls (2 @ 80%) x 4, (2 @ 85%) x 4
Power Clean + Push Jerk 4 @ 60%, 4 @ 65%, 7 @ 70%
Seated front rack barbell presses (sitting on floor) 4 sets x 4 reps @ 60% of strict press
Sunday (SWEAT @ 10am, OLY @ 11am)
Snatch grip deadlift pausing at knee, power snatch 60%x4, 65%x4, 70%x2x4, 75%x2x4
Snatch balance 3 @ 60%, 3 @ 65%, (3 @ 70%) x 3
Split jerk (singles) 60%x4, 65%x4, 70%x3, 75%x3
Posted in WOD