July 28, 2018

 

a) WARM UP:

  • Row 500m

3 rounds:

  • 5 burpees
  • 10 jumping jacks
  • 20 banded good mornings
b) Partner WOD:

In teams of 2 complete the following in any order you want:

  • 2,000 Meter Row
  • 50 Dumbbell Thrusters
  • 100 Alternating Dumbbell Snatches (same db as used for the thrusters)
  • 150 Kettlebell Swings
  • 200 Sit Ups
  • 500 Double Unders

**You may skip around movements at-will but each partner must do the same number of reps for each movement (split evenly)

 

OLY Saturday

1. Full snatch with 4 second pause just below knee + 1 full snatch + 2 overhead squats: (1+1+2)x5

2. Power Clean + Push jerk: (3+3)x2, (2+2)x2, (1+1)x2

3. Snatch grip deadlift: 3×3

 

OLY Sunday

1. Snatch Balance: 3,3,3,2,2,2,1,1,1

2. Snatch High Pull + Hang Snatch + Snatch: (2+1+1) x 3, (1+1+1) x 3

3. Squat Clean + Front Squat + Split Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2

Posted in WOD