Nov 30, 2018

 

a) WARM UP:

2 Rounds

  • 2 Reps of 10 sec barbell elbow rotations
  • 5 Jump and shrug (clean grip)
  • 5 high pulls
  • 5 clean drops (already on toes and shoulders shrug, pull under bar)
  • 5 Front Squats
  • 5 Push press
  • 5 Split jerk
b) STRENGTH/SKILL:

  • Minute 1 -2 -3: 2 Power Clean and jerks @ 70% of 1 RM

Minute 4 Rest

  • Minute 5-6-7: 2 Power Clean and jerks @75%

Minute 8 rest

  • Minute 9-10-11: 1 Power clean and jerk @80%

Minute 12 rest

  • Minutes 13-14-15: 1 Power Clean and Jerk at 85%
c) Specific Warm Up and WOD Prep:

  • Toes to bar
  • 5 Beat Swings
  • 5 Toes to bar
  • Bar Facing Burpees –5 bar facing burpees (not lateral)
  • Power Snatch – 5 Power Snatch

WOD:

3 Rounds For Time

  • 21 Toes to Bar (Perf: knee raises or knee to elbows)
  • 15 Bar Facing Burpees
  • 9 Power Snatch (75/55, 95/65, 145/100)
d) Extra:

3 Sets:

  • 6 Seated barbell good mornings
  • 6 Weighted back extensions in GHD
  • 6 GHD Raise
Posted in WOD