Sept 29, 2018

 

a) WARM UP:

  • 400m run

3 rounds of:

  • 10 squats
  • 10m bear crawl
  • 10 banded pull aparts
  • 20 Arm Circles
b) WOD:

Partner WOD: Partner 1 starts on movement 1, partner 2 starts on movement 2, they work until they finish, then switch….for 8 mins.  

8:00 AMRAP

  • 25 Cal Row
  • 20 single DB (or kb) Clean and Press (10 ea. arm)

-4:00 Rest-

8:00 AMRAP

  • 20 Push Ups
  • 15 Ring Rows (if rings are taken up, do 8 strict pull ups)

-4:00 Rest-

8:00 AMRAP

  • 15 Knees to elbows
  • 10 Burpee Box Jumps

 

OLY Saturday

  • 1-rep-max* test of: Deadlift / hang clean / hang clean and jerk
  • Snatch: 7 sets x 1 rep

OLY Sunday

  • Muscle Clean + Tall Clean + Sotts Press (strict press in front squat): (3+3+3) x 3
  • Strict press + push press + split jerk: (4+3+2) x 6 sets
  • Clean + Split Jerk: 3,2,2,1,1,1
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