July 1, 2017

 

a) WARM UP: Coaches choice!

 

b) WOD: Happy 150 Canada!

With 3 friends, sharing reps however you choose, for time:

  • 150 Wall Balls (20/14–>10/9’ target)
  • 150 burpees
  • 150 knee raises (not T2B)
  • 150 single unders each
  • 150 mountain climbers

** every 5 mins, 1 15’ rope (scale as required)

** time cap: 35 mins

 

OLY LIFTING:

Saturday –

  • Tall Jerk – 4 sets x 3 reps Empty Barbell, then, 4 sets x 3 Light Load
  • Split Jerk – 6 sets x 3 Climbing in load. Build to a heavy single
  • Clean pull – 4 sets x 5 @ 90%

Sunday –

  • Snatch Balance – 6 sets x 3 – increasing weight
  • Snatch complex – snatch pull + full snatch – 2 + 1 (start @ 40% and increase if it feels good)
  • Seated press – 5 sets x 3 @ 50% of 1RM strict press

 

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