Feb 1, 2018

 

a) WARM UP:

3 rounds:

  • Run to the end of the gym and back 4 times
  • 10 dowel pass thrus
  • 10 dowel overhead squats
  • 10 dowel snatch balances
  • 10 leg swings per leg – front/back & side/side
b) STRENGTH: FULL SNATCH

  • Every 45 seconds for 12 rounds @ 60% of best snatch.  The 7th round is a rest.

 

b) STRENGTH: CLEAN & JERK

  • Every 45 seconds for 12 rounds @ 60% of best C&J.  The 7th round is a rest.
d) STRENGTH: CLEAN PULLS

  • 4 sets x 3 reps @ 85%
  • 2 sets x 2 reps @ 90%

 

e) ACCESSORY:

3 rounds:

  • 10 bicep curls (dumbbells)
  • 10 dumbbell single arm bench rows

Rest as needed

Posted in WOD