Mar 9, 2019

 

a) WARM UP:

2 Rounds

  • 10 broad jumps
  • 10 sit ups
  • 2 shuttle sprints
  • 10 walking lunges
  • 10 beat swings
  • 2 shuttle sprints
b) WOD:

Teams of 3

50-40-30-20-10

  • Calories on the rower
  • Burpee box Jump overs

directly into

50-40-30-20-10

  • Toes to bar
  • Thrusters

**Thruster weight increases every round

R1- 75/55

R2- 95/65

R3- 115/80

R4- 135/95

R5- 155/105

 

OLY Saturday

  • Front Squats – 6 sets x 2 reps @ 90%
  • Snatch Balance: 5 sets  × 2 reps. Build up to a heavy double
  • Snatch complex: Snatch pull, Power Snatch, Full Snatch: (2+1+1) x 6 (increase weight without fails)

 

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