July 8, 2017

 

a) WARM UP:

3 rounds of:

  • 10 lunges
  • 10 hollow rocks
  • 10 push ups
  • 10 banded good mornings
  • 10 jumping jacks

 

b) Partner wod:

In teams of 2, complete the following:

Part 1 – 7 min AMRAP:

  • 8 Deadlifts (155/115)
  • 5 Shuttle Sprints (10m)
  • 10 air squats

* P1 does one round, P2 then does a round and switch that way.

** score # of rounds+reps

Rest 4:00

Then, for time:

Part 2 (20 min cap):

  • 50 S2OH (95/65)
  • 10 Sled Drives (10m @ 90/50)
  • 75 KB Swings (53/35)
  • 100 WB (20/14–>10/9’)
  • AMRAP Burpees

*1 partner works at a time

**split work in any rep scheme

*** score is # of burpees

 

OLYMPIC LIFTING:

Saturday –

  • 3-position clean (floor, knee, mid-thigh) – 65% x 5 sets
  • Clean pull – 85% (of clean) x 5 x 5
  • Snatch balance – max for day (10 mins), then; 75% of that x 2 x 3

Sunday –

  • Pausing Snatch – hold for 5 secs at knee – 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5
  • Clean & jerk with pause at jerk – catch for 3 secs – 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5

 

 

 

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