a) WARM UP
- Run 400m
- Junkyard dog
b) PARTNER WOD: 35 min AMRAP
- 100 single unders each (both can work at the same time)
- 50 sit ups
- 100 single-arm db push press (switch arms every 5 reps)
- 50 single-arm db snatches
- 100 mountain climbers (2:1)
- 50 single-arm db overhead squats
- 100 single-arm db overhead walking lunges
** cannot move to next movement until finished prior movement
** one partner working at one time and share the work. Exception: single unders
OLYMPIC LIFTING:
Saturday @ 11 am –
- Scarecrow snatch work – skill work
- Tall snatch work – start with bar, work on fast pull under the bar – sets of 5s
- Snatch grip push press – 6 sets x 3 reps @70% of snatch
Sunday @ 11 am –
- Drop snatch balance – sets of 3 (no dip)
- Cleans with pause (2 inches) – 5 sets of 3 – increasing weight
- Clean pulls – 3 @ 70%, 3 @ 80%, 2 @ 90%, 2 @ 95%, (1 @ 100%) x 2
