Dec 6, 2018

 

a) WARM UP:

2 Rounds

  • 5 Good mornings
  • 5 Elbow rotations
  • 5 Back Squats

—-then into front rack position—

  • 5 Power Cleans
  • 5 Front Squats
  • 5 Thrusters
b) OLY WORK:

Every 90s for 10 rounds

  • 1 Power Clean – Drop – 1 Squat Clean + Split Jerk

**build to heavy for the day

 

c) Every 2 Minutes for 5 rounds

  • 3 Snatch Grip Behind the neck push press + 1 pause overhead Squat (2 Seconds) +1 Overhead Squat

 

d) 15 minute to build to a heavy 10 Rep Max Overhead Squat

 

e) Extra:

2 sets

  • 20 Weighted GHD back extensions
  • 10 GHD raises
  • 5 kettlebell deadlifts

 

Posted in WOD